EMOM 12 mins
10 cals bike
15 good mornings holding 4kg kettle bell against chest
8 paused (3 sec bottom) goblet squats
8 Dead bugs
E4MOM
15 x 30kg front squat (57% of 1 RM)
15 glute bridges
Bulgarian split squat
4 x 12 reps using 2 x 7.5kg DB
Rest 90 sec between set
Super set
5R for quality:
10 DB arnold press @ 5kg
9 bench press @ 20kg
Finisher
15 wall-walks
On top of each 2 minutes, 3 banded pull ups