EMOM 10 Reps (Except for cardio – do 45 seconds on/ 15 off) 

Benches 

Slow Chest Flies 

Bench Hop Overs (45 seconds) 

Sit Up Press + Skull Crusher 

Plates 

Slow Plate Squat 

Toe Taps 

Wall Sit + Plate Lat Raise 

Rings 

Split Squats (5 each side) 

Jump Lunge to Jump Squat 

Single leg RDL (5 each side) 

Boxes 

Tricep Dips + Incline Pushups 

Box Jumps 

Decline Pike Pushups 

Finisher – 60 seconds Squat to OH Press – count reps