Warm up
2 rds banded
10 pull aparts
10/10 single arm overhead press
10 GMs

Each section 3rds 0f 45 on/15 off 1min rest btwn sections

Sec1
Alt DB curl to press
4push ups/ 4 supermans
Alt delt front and side raises

Sec2
DB squat cleans
4 v-ups/ 4 straight leg sit ups
DB oh revers lunges
Sec3
DB alt bent over row
6 Alt hanging L/ 6 vert jumps
DB incline fly (off med ball)

3x 30 sec max bike
Go every 90 sec