Warm up

Arm circles
Thread the needle
push ups

Part A

5 sets

4-8 push press (pause at top)

(optional doorframe/pull up bar hang in between)

Part B

AMRAP 6 min

5-10 dips
5-10 single arm rows

Part C

3 sets

15-20 lemon squeeze
15-20 side plank hip lifts
1min rest