A) E3.5MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 76%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) EMOM x 4-5 sets

Minute 1 – 200/150m row

Minute 2 – 20 goblet squats (70/44)

Minute 3 – 20/15 push-ups

Minute 4 – 10-15 box jump overs (24″/20″)

Minute 5 – 30 second front leaning rest (rings of floor)