here is my endurance upper body workout

6 5 min rounds with 1 min rest between rounds so here are the exercises and the time alloted for each exercise

inch worms 2 mins
band pulls 2 mins
arm circles 1min

rest 1 min

1/2 to full push ups 1min
band pulls 1 min
t stance 2 mins side raises 1 min

rest 1 min

pike push ups 2 mins
band rows 1 min
db millitary 1 min
db y raises 1min

1 min rest

db rows 2 mins
wide push ups 1 min
db uprights 2 mins

1 min rest

iso bent over raises 1 min
db external rotation 2min
close to wide push ups 1min
pushup position hold 1min

1min rest

inch worms 2mins
band pulls 2 mins
arm circles 1min

rest 1 min

move to finale which is

pushups 10,9,8 all the way to 1 which is 55 total push ups

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overall goal is 185lbs 7% bodyfat