-Warmup

400M jog

3 slow rounds

10 front plate raises 25/10

10 push-ups

-Mobility

1 min chest

1 min hamstrings

-Strength

EMOM X5

3 push press @72.5%

-Conditioning

Tabata bench press

8X20 on/10 off

135/95 115/75 95/65

Rest 1 min

Tabata rowing

8X20 on/10 off

Max calories

Rest 1 min

Tabata One arm DB press 35/20

Rest 1 min

TABATA ABMAT situps

-Cooldown

200M walk

Repeat stretches