Prior Warm Up...
Done prior session start
1 Mile Run
Or
15min steady state cardio

Warm Up...
2:00 Cardio Choice
-Rest :30-
2min 1 Round 30s work no rest
:30 Jumping Jacks
:30 Alt. Samson Stretches
:30 Single Arm Swings
:30 High Knees

Push Pull strength...
10min AMRAP...
10 Push Press w/ Slow Lower
7/7 Forward Lunges
EMOM 2 Burpees

Push Pull workout...
3 Rounds 4min AMRAP - 1min Rest
15 Single Arm DB Push Press (L)
15 Single Arm DB Push Press (R)
10 Single Arm DB Up-Down (L)
10 Single Arm DB Up-Down (R)
Max Single DB Lunges in Remaining Time*

-Rest 1:00 b/t Sets-

Core & Arms...
9min 3 Rounds 25s/10s
Left Bent Over 1 Arm Curls
Right Bent Over 1 Arm Curls
In&Outs
Leg Raises
Skull Crushers
Close Grip Press

Mobs...
1 Round 45s/10s
Reverse Shoulder
Left Cross Leg
Right Cross Leg

Optional cool down...
1 Mile Run
Or
15min steady state cardio