Chest to bar pull ups 10 EMOM for 10 minutes
Regular pull ups 10 EMOM for 10 minutes
Bent over barbell rows 5 sets of 6
Dropset dumbbell curls. Grab 3 different sets of dumbbells. one heavy set, one medium, and one light. Go til failure on each set starting at heavy and ending at light without stopping. Do this 4 times.
Stationary bike 20 minutes 1 minute hard, 1 minute light.
Plank hold 30 seconds
Air squats x 10
Pushups x 10
Jumping jacks x 20