Workout of the day

3-Rounds:

10 Dumbbell Bench-Press
10 / 10 Single-arm DB Row
15 Banded Lat pull-downs

-Rest 90 sec after each round

* Go light / moderate today for the DB Bench-press
and single-arm row

18 min EMOM

Min 1: 15-20 Push-ups
Min 2: 15 / 12 Calorie row
Min 3: 10 Deadlifts @ BW
Min 4: 10 / 7 Calorie Bike
Min 5: Max strict-pull-ups / Ring-row
Min 6: REST

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3 Sets:

7 lateral raises
7 front raises
7 Bent-over flys

* Use 2.5 or 5 lb plates