Navy Ring Of Bells

Warm Up: 3 Rounds of 10 Reps each - Squats, Push-Ups, Lunges (5 per side), Sit Ups.

Workout: 1) 3 x 5 Push Press @ 60% 1RM – Rest 90 secs between sets
2) 4 x 8 Bent Over Rows @ moderate weight – Rest 45 secs between sets
3) EMOM for 12 minutes - 6 Burpees + Max Rep Push Press with remaining time in the minute
4) 2 x 15 Russian Twists w/weight plate or medicine ball – No rest