Your workout for today is:

A) Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

B) Alternating EMOMx6:
odd: 5 -10 Push Up Planks - Hold plank for 3 seconds
even: 8-10 Ring Rows 2-0-2-0

C) 10 rounds of:
20sec Row/Bike
40sec Rest
Score is your total Cal

D) Bonus: 100 banded hamstring curls