Every 90 sec x 3 rounds
1. 12 Seated See Saw Press
2. 8/8 Step Up To Reverse Lunge
3. 30 Banded Triceps Press + 10 KB Triceps Press
3 rounds
12 Renegade Row
REST 30
4 OH Squat Complex
REST 30
45-60 sec Plate hold
REST 1:30
3 Rounds
10 Pullovers
10/10 Single leg good morning
12 Side lying 90-90 Thoracic rotation
REST 1:30