Warmup
1000m row
Pump Warmup
10 prone plate angels
10 super people
10 worlds greatest stretch
10 squats
10 pushups
EMOTM x 10
1 - 6-8 chin-ups
2- 10 ring dips
Rest 2 minutes
EMOTM x 10
1-12-15 hex bench press
2 - 8/8 unsupported single arm bent over DB row
Finish with (NFT)
50 off center pushups
50 banded face pulls