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