Prep
9min emom
1.Push up x 6-10 reps
2.plank Rotations x 8 per side
3.Hip Bridge Hold x 30 sec

Essentials
A.
8 min emon
1.Hollow Body Dumbbell Floor Press x 10 reps
2.Knees Tucked Windshield Wipers x 10 reps

B.
3 Sets
Bench Press x 5 reps pause 2 sec at the bottom of each rep
Rest 20 sec
Banded Supinated Pull up x 5 reps
Rest 20 sec
Bench Dips x 6-12 reps ; pause 1 sec at the bottom of each rep
On the 4 min mark

C.
5 Rounds For time
Burpee jumping Pull up x 6 reps
Incline Push Up x 9 reps
V ups x 12 reps
Row x 250 meters

Fitness
A.
8 min emon
1.Hollow Body Dumbbell Floor Press x 10 reps
2.Barbell Windshield Wipers x 10 reps

B.
3 Sets
Bench Press x 5 reps pause 2 sec at the bottom of each rep
Rest 20 sec
Weighted Supinated Pull up x 5 reps
Rest 20 sec
Dips x 6-12 reps ; pause 1 sec at the bottom of each rep
On the 4 min mark

C.
5 Rounds For time
Burpee kipping Pull up x 6 reps
Handstand Push Up x 9 reps
V ups x 12 reps
Row x 250 meters