5 Min Cardio
10 Min Mobility
WOD
*Go up in weight with each round if possible, Go slow in movement, fatigue the muscle, feel the work.
15-12-9-6
Bench Press
Bent Over Row
Then
15-12-9-6
Seated Overhead Press
Pull Up or Lat Pull Down (use bungee)
Then
15-12-9-6
Seated Bicep Curls
Tri Kickbacks
Burnout – As Fast As Possie
Max effort Pushups in 3 minutes
Max effort Tricep Dips in 3 minutes