1 . e4mom, 16 min
1st min – 8 front squats with 3 sec pause at the bottom of the squat
2nd min – 5 one leg dead lift each leg
3rd min – 40 sec skipping pushing the wall
4rth min – rest
2 . e4mom, 16 min
1st min – 1 max rep ring dips or ring push ups
2nd min – 10-15 banded strict chin ups
3rd min – 10-15 explosive assisted with band push ups
4th min – rest