A.
3 sets:
a) 3 incline DB bench press
b) 20s amrap dips
c) chin over bar hold or top of ring row hold 30-45s
B.
EMOM for 16 mins:
Station 1 – 10 Burpee Box Jump-Overs
Station 2 – 14/12 cal row
Station 3 – 15 push ups + max plank hold
Station 4 – 50 DUs