-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