15 Min
FIND 1RM Bench Press (10 mins)
into 20x 60%
rest 2 mins
Max Reps at 40 %

Rest 2 Mins

10 Min EMOM
a) Supinated Barbell Row x 8 HAP
b) DB Skull Crushers x 15

Rest 2 mins

3x
       15 Barbell Front Raise
       15 Supinated BB Front Raise
        15 Barbell Curls
*Empty Bar

Rest :90 after each set

4x 28's
7 knee raises / 7 Right oblique crunch/ 7 Left oblique/ 7 leg raises