EMOM for 24:00 (6 sets):
1. Run 200
2. 10 Bench Press
3. 12 GHD sit ups
4. Rest
*No prescribed weight on the bench press, choose a load that allows for 10 reps unbroken.
ACCESSORY:
4 Rounds:
6-8 per side alternating db strict press
rest :30
15-20 banded tricep extension
rest 1:30
