A. Alt back rack forward lunge + back squat (5/5 + 5 x 5 sets rest 1 min)
Alternate bt barbell and sa DB rows
Start light and increase every set
B. Single arm dumb bell row (10 reps/arm x 5 sets rest 1 min)
C. Emom x 15 min
1st min: 8 strict knees to elbows
2nd min: :35 as many cals as possible
3rd min: 16 HR push ups