Complete: 25-20-15-10-5
Side Shuffle (10Y=1Rep)
Bike or Row (cals)
Sprinter Lunge (reps per side)
V Sit-up
Sit-ups
WB Core Twist (14/10) RL=1

Start: Run 1 mile

Then complete circuits in any order:
C1: 5 Sets. Rest 1 min after set.
8X- DB Inclined Row (55/35’s)
15X- TRX High Row

C2: 4 Sets. Rest 1 min after set.
8X- Farmers Walk (55/35’s)
15X- TB Reverse Fly (25/15’s)

C3: 4 Sets. Rest 1 min after set.
8X- Pause Plate Hammer Curl (45/35)
8X- Pause DB Bicep Curl (25/15’s)

Tempo Low Bar Back Squat- 4X3@70% or RPE5
*18 min cap. 3/2/1 tempo.

5 MIN EMOM on each circuit. 2 min rest between.
C1: 5 Rounds.
8X- Burpees
8X- Alt. DB Snatch (55/35) RL=2

C2: 5 Rounds.
8X- Conventional Deadlift (185/155)
16X- Bicycle RL=1

Partner WOD- Each completes the rounds on the circuit.

C1: 4 Rounds.
400M- Bike
8X- Burpees
*Partner Holds Plank

C2: 4 Rounds.
300M- Row
15X- DB Push Press (25/15’s)
*Partner Holds V-sit

C3: 3 Rounds.
Run 400Y
*Partner Holds Plate OH (35/25)