General Warm Up

10 min row @ easy pace

Then:

3×5 Shoulder Dislocate

Then:

2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB “Rest” is in Over Head Position
Three Sets, Rest 1 minute between each

Then:

25 Pull-Up

25 Push-Up

(break these into sets of 1-5 depending on fitness level.  You can also do negatives)

Then:

8 Bench Press @ 75% 1RM

8 Sets

90-120 Seconds Rest between sets

Then:

EMOM

A.

10 Push Press

B.

15 Cal Sprint on Bike (you can use Row for 15 cal or Sprint for 30 Seconds)

C.

10 Plank-Pull

Minute 1 complete A, Minute 2 complete B, Minute 3 complete C, Minute 4 complete A, etc.

Then:

Cool Down @ 10 Min 2:30/500 m split pace