3-4 sets of:

- Tempo Dumbbell bench press x 8 reps (3 seconds up, 3 second hold at top, 3 seconds down)

- 6-8 strict pull ups (add weight if able) Scale to banded strict pull ups or negatives.

- 10 Pendlay rows https://youtu.be/47aPSgWVzno

Rotate through the movements, resting a bit in between each.  Add weight each set if able.

Tabata intervals of:
(:20 on, :10 off x 8 sets)
Rest 1:00 between movements

- Arms only assault bike for calories

- lemon squeezers

- battle ropes

- hollow rocks (forward and back = 1 rep)