8 min alt EMOM
20 barbell Bicep curls or 8/8 DB/KB if single arm
12-15 Diamond push ups

8 min alt EMOM
12 Arnold press or 7/7 single arm
12-15 rear delt fly

8 min alt EMOM
15 front rack lunge
7 /7 side plank hip drops

Finisher:-
40 Squat thrusts
30 Hollow Rocks
20 V-ups
10 Burpee Tuck Jumps