Start on either circuit: 
C1: 4 sets. Rest 60-90 sec after set. 
4X- Bench Press (75% or RPE5)
4X- KB OH Walk (35/25’s) 
12X- KB OH Tricep Ext. (35/25)

C2: 4 Rounds for time. 
5X- Stationary Lunge (35/25’s) 
10X- Wall Ball (20/14) 
15 cals- Bike

Warm-up: 3X10. 
BB Good Mornings (75/55) 
Regular Plank (45 sec.) 
TRX Low Rows 
*10 min cap.

Complete for time: 12-10-8-6-4-2. 
Conventional Deadlift (275/215) (185/125) 
Pull-ups 
Bar Facing Burpees

Bench Press- 5X5 build to RPE10. 
*16 min cap.

Complete: 8-10-12-10-8. 
HB Back Squat (50% or 135/85) 
DB Incline Bench Press (55/35’s) 
Wall Sit (45 sec) 
Pause DB Tricep Kickback (25/15)

Start on any circuit: 
C1: 4X12. Rest 1 min after set. 
TRX Single Arm Row 
KB Suitcase Row (35/25)

C2: 4X12. Rest 1 min after set. 
Pause Inclined Plate Y’s (10/5’s) 
Pause Scapular Pull-ups 
Iso Bird Dog (30 sec ea.)

C3: For time: 20-15-10-5. 
Jump Rope (X10) 
BB Core Roll-outs (135/105) 
Starfish Sit-up RL=1