Thursday

A. 

5 sets:

9-7-7-5-5 Close Grip Bench Press (30X0)

super set each set of bench press with 8-10/arm single arm bent over KB rows

B.

EMOM for 6 sets (24 mins):

Station 1 – 200m run

Station 2 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Station 3 – 60s max reps KBS

Station 4 – Rest