BB Revese Lunges (95/55)- Perform 40 reps each leg then complete the following in order:

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Circuit 1: 5X10 for time.

TRX Hamstring Curls

Banded Side Steps

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Circuit 2: 4X10 for time.

Weighted Ceiling Touches (20/10)

Weighted Core Twist (20/10)

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Circuit 3: 3X10 for time.

Squat Jumps

Run 400yds

Bench Press- 6X3@80% or 6X8@RPE7

*18 min to complete.

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Complete 50 reps total on each.

Push Press (95/65)

Wall Ball Toss (20/10)

Toes to Bar

Jump Rope (500X)

*Every 2 min do 5 sit-outs.

EMOM for 10 min

Sumo Deadlift- 10X (135/85)

21-15-9

Pull-ups or TRX Pull-ups

KB Swings (55/35)

Inclined DB Rows (25/15’s)

Squat- Est. a new 1RM or 6X6@RPE9

*25 min to complete.

AMRAP for 15 min.

Run 200 yds

10X- DB Thrusters (35/15’s)

10X ea. arm- DB Snatch (35/15)