Fitness
A. Every 90s x 5 sets:
8-10 Seated DB press
*Seated on bench

B. EMOTM 12-
1st- 30s AB calories
2nd- 30s double DB thrusters, tough
3rd- 30s Bar MU

C. EMOTM 12-
1st- 30s Pallof press
2nd- KB front Rack hold (switch side each round)
3rd- 30s Front plank

Performance
A. Every 90s x 5 sets:
8-10 Seated DB press
*Seated on bench

B. EMOTM 12-
1st- 30s AB calories
2nd- 30s Unbroken double KB thrusters
3rd- 30s Bar MU

C. EMOTM 12-
1st- 30s Pallof press
2nd- KB front Rack hold (switch side each round)
3rd- 30s Low ring plank