Warm up

Arm bar
Swings

Part A

10 min EMOM

Push press into eccentric
5-7 reps
Odd: Right
Even: Left

Part B

5 rounds

1-3 diamond press ups
1-3 narrow press ups
1-3 wide press ups
5-10 rows each arm

Part C

3 sets

10-20 V ups
30 sec reverse plank or reverse tabletop hold

1 min rest