– PUMP –
Upper: Push – Pull
4 sets:

2 Pause Bench Press @ RPE 8-9
10 DB Bent Over Rows @ heavy *total reps

*Rest 1:30 in between sets. 
*2 sec pause @ chest
– WORKOUT OF THE DAY –
“Black Friday Sweat Sesh”
EMOM x 25:

1. 20 Alternating DB Snatch @ 50/35
2. 15 Single DB Box Step-Overs @ 24"/20" *
3. 15/12 Cal Bike Erg
4. 20 Box Jump Overs @ 24"/20"
5. Rest

*goal = :45 seconds of work per station ; 15 sec transition.