10 Rounds. 10-Minute EMOM (Every Minute On the Minute - 10 Minutes)
1. Barbell Bench Press - 5 Reps (**use 60% of your 1 Rep Max** Should be a weight you could actually do 10 reps of, but will be only doing 5 reps each set)
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. Banded Pull Aparts
2. Alt Goblet Reverse Lunge
3. Banded Tricep Pushdown
4. Chin Ups - 5 Reps (add weight if needed)
6. Close Grip Push Up - 15 Reps (Put feet on bench for more challenge if needed)
45/10 x 2-rounds. 45 Seconds On, by 10 Seconds Rest for 2-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
1. Hollow Hold