10 min EMOM

1) DB Bench Press x 8-12 heavy as possible
2) Single DB ROW x 8-12 heavy as possible

*warm up and build to your starting weight to main the same throughout the 5 sets.

Rest 2 Mins

8 Min AMRAP
Bike 12/10 Cal
20 Jumping Lunges
20 KB deadlift

Rest 2 Mins

For Time: 7 Min Cut Off
50 Crunches
50 SlamBalls 20/15
50 Russian Twists with ball
50 Slamballs
50 Empty Barbell Curls