2 rounds:
–30-60 sec Deficit Push up Iso
–ATG Split Squat Iso x 30-45 sec/side
-10 DB Cuban press
-5 Yoga Push up + Spiderman lunge
A1) Pause Bench Press 3×4-6
A2) 2 up 1 Down Roller Leg Curl 3×5-10/leg
B1) DB Chest Supported Row Mechanical Drop set 3 x 10-15 + max reps + max reps
B2) DB Walking Lunge 3×6-8/leg
C) 3 sets – 2 min ON/OFF:
20/15/10 Cal Row
10-20 Deficit Push ups
Farmer Carry for remainder