40-20-10
1.Row
2,Air Squat
3.Row
4.Lunge
5.Row
6.Squat
7.Row
8.Push Up
9.Row

stretch,,,,,,,,,

60-20-9
3 rounds.....
1.Crutches
2. V-Ups
3.Russian Twist

25 minute EMOM THIS IS 5 ROUNDS OF FUN.....

Min 1 15/10 cal row
Min 2 10-15 Push press
Min 3 20/15 Weighted sit-ups
Min 4 10-15 SDHP's
Min 5 REST

HAVE FUN!