Bench Press- Est. a 5RM.

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Complete circuits in order.

Circuit 1: 15-12-9-6. Rest 1 min after set.

DB Incline Bench Press (55/25’s)

Alt. One Arm Elevated Push-up

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Circuit 2: 4X20. Rest 1 min after set.

Push-ups

Ovehead Tricep Extension (45/25)

Bicycle’s (LR=1)

Front Squats- 4X5@70% or 4X10@RPE8

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Complete for time.

Run 400y

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Then 3 rounds of:

5X- BB Thruster (135/85)

10X- Bar Facing Burpees

10X- V situps

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Run 400y

EMOM for 8 min.

Sumo Deadlift- 3X@75% or 8X@RPE6

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Complete 6 Rounds for time.

15X- KB Sumo Squat (55/35)

10X ea.- TRX Pistol Squat

15X- DB Suitcase Row (35/15’s)

10X- Sprint/Backpedal

Squat- 5X3@80% or 5X8@RPE8

*Rest 60 sec between sets.

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Bench Press- 5X3@80% or 5X8@RPE

*Rest 60 sec between sets.

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Complete for time. 20-15-10

DB Single Arm Snatch (55/25)

Lying Leg Raises

Jump Rope (X10)