Seated DB press @21×1 10 reps rest 2 min x 3 EMOM 20 Minutes
Minute 1 30 seconds of nooubbj
Minute 2 – 3 deficit HSPU or 5 HSPU
Minute 3 – 3-5 strict pull ups
Minute 4 – 25 unbroken DU + Run 200M
+
25 sit ups
15 reverse crucnches
10 hollow rocks or 30 sec hollow hold
x3
