WT
100 Banded Row
80 Banded Chest Fly
60 Banded Shoulder Press
40 Banded Tricep Push Down
20 Banded Bicep Curl
1 Mile Run
10 Banded Bicep Curl
20 Banded Tricep Push Down
30 Banded Shoulder Press
40 Banded Chest Fly
50 Banded Row

CF

5 Rounds of
5 Pull Ups (ahap)

5 Rounds of
10 Bench Press
20 Kettle Bell Swings

BC
1 Circle Run
20 Sec Pull Up
60 Sec Banded Row
1 Min Mountain Climbers
20 Sec Pull Up
60 Sec Row
1 Min Burpees
20 Sec Pull Up
60 Sec Row

repeat same format for

20 Sec Push Up
60 Sec Banded Fly

20 Sec Shoulder Press
60 Sec Upright Row or Raises

20 Sec Box Dip
60 Sec Press Down

20 Sec Chin Up
60 Sec Banded Curl