Front Squat- 5X5 build to 5RM or 5X12@RPE7 *18 min to complete. – Complete in order: 8-10-12-10-8 Jump Rope (X10) DB Thruster (55/35’s) TRX Pistol Squat Run 200Y w/ WB (20/10)
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Complete in order. – Run 400Y (scale 200Y) 20X- Wall Balls 20X- Toes to Bar Run 400Y 20X- Burpees 20X- V sit-ups Run 400Y 20X- TRX Mountain Climbers 20X- Startfish Situps
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Complete the circuits in any order. – Circuit 1: 16-14-12-10. Rest 1 min after each set. Alt. DB Snatch (55/35) Mini Band Squatted Side Steps KB Stiff Leg Deadlift (55/45) Circuit 2: 4X12. Rest 1 min after each set. Strict Pull-ups Inclined DB Rows Superman’s Holds (3 sec pause)
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Bench Press- 5X3@85% or 5X8@RPE8 *18 min to complete. – 18 min AMRAP 10X- Squat (135/85) 6X- DB Incline Bench (55/35’s) 15X- Squat Jumps 100Y- Plate OH Walk (45/25)
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EMOM 8 min Sumo Deadlift- 3X@70% or 6X@RPE7 – For time: 15-12-9 Bulgarian Lunge (35/20) TRX Reverse Grip Row Slosh Tube Sit-ups Run 200Y
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4 Rounds. 1 min on: 30 seconds off. – Scorpions Jump Rope KB Swings (55/35) TRX Y’s Side Planks
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Complete the circuits below. – Circuit 1: 5 Sets. Rest 1 min after set. 3X@80%- Bench Press 8X- DB OHP Circuit 2: 5 Sets. Rest 1 min after set. 10X- KB Goblet Squat (55/35) 10X ea.- Step-ups Circuit 3: 4 Rounds for time. Run 200Y 10X ea.- Single Leg Hip Bridge 10X- Push-ups
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