A
Alternating Emom x20 min
Min1: Hex press X10
Min2: Reverse grip barbell rows x10
Min3: DB pullovers X10
Min4: rest
B
MAYHEM MINI-PUMP – Core and Arms
3 sets
15 V-Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 DB Overhead Extensions @ RPE 7/10
-rest 30 secs-
20 alt. Zottman Curl @ RPE 7/10 (10/side)
-rest 1 minute between sets