Pump
Every 2:00 x 4
Max unbroken push-ups
Hold elbow plank until next round
Every 2:00 x 4
10/10 Jumping Rear Foot Elevated Split Squat
:30s wallsit
Az
Every 2:00 x 4
5 chin-ups (pause over bar)
5 pull-ups
Every 2:00 x 4
10/10 Seated Z Arnold Presses
10 shoulder lateral raises lifts per arM