All the upper body
A: 1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3
B: Push press
1x10 at 60%
1x8 at 70%
1x6 at 75%
3x4 at 80%
C: Strict Press
Find your 6 rep max
Then back off 10% and hit that number x 3 sets of 6
D: EMOM x 10 10 strict chest to deck push ups E: 4 x15 DB bicep curls