Tempo Bench- 6X2@75% or RPE5
*16 min cap. 3-3-1 tempo.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- DB Incline Bench (70/45’s)
15X- Plate Side Arm Raise (15/10’s)

C2: 4 sets. Rest 1 min after set.
5X- BB Floor Chest Press (185/125)
15X- Plate Truck Driver (25/15) RL=1

C3: 3X20. No Rest.
Crunches
Reverse Crunch
ISO V-sit (30 sec)

EC: 3 Rounds for time:
10 cal- Bike or Row
10X- Burpess

Complete strength in any order. Est. a 1RM or 5X8@RPE9.
Conventional Deadlift
Front Squat
*25 min cap.

Complete: 21-15-9.
Wall Ball (20/14)
KB Swing (70/45)
Jump Rope (X10)
Run 200Y

Bench Press- 3X10@60% or RPE8
*15 min cap.

Complete for time: 30-25-20-15-10.
Push-ups
Squats
Sit-ups
Burpees
*12 min cap.
If the time cap catches you, finish with 1 mile run.

Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- Pull-ups (RPE10)
5X- Alt. DB Bicep Curl (25/15’s) RL=1

C2: 5 sets. Rest 1 min after set.
5X- Alt. Inclined Row (55/35’s) RL=1
5X- Alt. DB Hammer Curl (25/15) RL=1

C3: 4 sets. Rest 1 min after set.
200Y- Single Arm Farmers Walk (55/35)
10X- BB Core Roll-out
10 cal- Row