10 Min Emom:
2x Bench Press Heavy

rest 2 mins

12 Min EMOM
1)8-10 Heavy Single Dumbbell Rows
each arm.
2)20x Bench Dips(weighted if needed)
3) Double Dumbell Lateral Raise x 10

Rest 2 Mins

8 Min Emom
1) Supine Dumbbell Skull Crushers: Max Reps in minute
2) Max Alternating Curls (you can rotate between, hammer and regular)

rest 1 Min

3x 1 Min on 1 Min Off
Weighted plank