Incline Bench- 5X8 @ RPE8

*Rest 60 sec between sets.

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Complete in any order.

75X- Close Grip Bench (115/55)

75X- TRX Inverted Row

75X- Weighted Superman’s (25/15)

500X- Jump Rope

Pause Squat- 5X3@75% or 5X6@RPE6

*Rest 60-90 sec between sets.

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Complete 4 Rounds for time.

8X ea.- DB Stationary Lunges (35/15’s)

10X- Weighted Hanging Reverse Crunch (20/10)

15X- Jump Squats

20X- Mountain Climbers

20 min AMRAP

Run 400y

5X- Farmer Walk w/ DB (55/25’s)

10X- Wall Balls (20/10)

15X- Weighted Ceiling Touches (45/25)

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*1X Farmer Walk = 20yds.

Conventional Deadlift- 6X5@70% or 6X10@RPE6

*Rest 1 min between sets.

–

Complete in order.

Circuit 1: 4X12. Rest 1 min after set.

Pull-ups or TRX Pull-up

DB Bent-over Row (55/25)

KB Hammer Bicep Curl (55/35)

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Circuit 2: 3 Rounds for time

15X- KB Swings (55/35)

10X- Toes to Bar

15X ea.- Single Leg Hip Bridge