1. E2,5mom x 4
10 bench presses
2. Emom 10 min
1st min 40 sec on a machine
2nd min choose one gymnastics move ex.
Bar muscle ups or hspu or hs walk or rope climbs for a number of reps you can support
3. 3 sets of 10 biceps curl + 10 banded triceps extensions + 10 db lateral raises
