A. Bench press, work to tough set of 5 reps within 15 min

B. EMOM x 15 min: (measure is sit ups)

1st min: Ring Rows, 12-15 UB reps

2nd min: HR push ups, 10-15 (:30 CAP)

3rd min: Abmat sit ups, :45 max reps


C. Skull Crushers,

15 reps x 3 sets rest :60 b/t sets