5x E2M
Back RackLunges x 10 each leg not alternating. HEAVY AS POSSIBLE

Rest 2 Min

10 Min EMOM
1) Close Grip Bench Press x10
2) Single DB bent Over Row x 15

Rest 2 Mins

5 Min Max Effort DB lateral Raises (switch every 10 reps 1 arm at a time) dont put the DB down the whole time:

Rest 1 Min

5 Min MAX Effort
Lee Priest Tricep Extensions

rest 2 Mins

3 Min Max Weighted Situps
3 Min Max Russian Twists