10 Min EMOM
1: Deficit Pushups- 15-20 Reps
2: Supinated BB Rows HEAVY 7-10 Reps

Rest 2 Minutes

12 Min EMOM
1: 10 Back Rack Lunges Each leg (all 10 one side then switch)
2: Single Dumbell Pulse squat x15 (holding dumbbell vertical, squat down then back up half way)
3:  Russian Twists- 20  45/25

rest 2 min

4x Banded Tricep Ext. 15-20 into
      BB curls x 12-15

rest :90 after each