Chest/Back

Warm up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Amrap 5’
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 sets
10 Dumbbell Bench Press 2x20kg
10 Pullups (kipping, strict)
-3:00 rest-

Amrap 5'
15 Cal Row/Bike
15 Pushups
-3:00 rest-

For Time - 10 Sets
10 Shoulder Press (empty barbell or minimal weight)
10 Bent Over Row (same weight)
-3:00 rest-

Amrap 5’
15 Cal Row/Bike
15 Pushups