Inclined DB Rows- 5X8 (35/15’s)

*3 sec pause @ full contraction. 60 sec rest between sets.

–

18 min AMRAP

5X- Side Shuffles

10X- Reverse Grip TRX Rows

15X- WB Core Twists (20/10)

20X- Plate Bent-over Row (45/25)

Squats- 8X10@RPE7

*20 min to complete.

–

4 Rounds for time.

100y- Walking Lunges

100y- Run

10X- Single Leg Stand-up

10X- Nordic Hamstring Curls

Strict OHP- 5X4@75% or 5X8@RPE7

*Rest 60 sec between sets.

–

Complete for time. 21-15-9

Push Press (115/65)

DB Bench Press (55/25’s)

TRX Pikes

Bear Hug Squats (20/10)

Jump Rope (100X)

Sumo Deadlift- 5X@70%

Climbing reps for below exercise’s. 4-8-12-16-20-24.

Pull-ups

KB Stiff Leg DL (55/35)

BB Core Roll-out