Warm Up
2 rounds
1 min cardio
1 min jump rope
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @moderate to heavy set
perform 10-8-8-8 reps of american kbs right after
rest 2-3 min bwn sets

Emom 20
1) Strict Pull ups / Banded Strict Pull ups x 4-8 reps
2) Double Dumbbell Bench Press OR Ring Push Ups 8-12 reps
3) Box Jumps x 4-8 reps
4) Strict Knee raises x 8-12 reps
5) jump rope x 30-40 seconds