Pause Bench Press- 4X10@50% or RPE6.
*16 min cap. 2 sec pause.

Start on any circuit:
C1: 14-12-10-8-6. Rest 1 min after set.
DB Skull Crusher (25/15’s)
KB OH Tricep Ext. (45/35)

C2: 14-12-10-8-6. Rest 1 min after set.
Stationary Lunge (35/25’s) RL=2
Side Lunge RL=1

C3: 25-20-15-10. No Rest.
Run 400Y
Sit-ups
Leg Raises

Start on any circuit:
C1: 6-8-10-10-8-6. Rest 1 min after set.
Chin-ups
DB Bent-over Row (55/35) RL=1

C2: 6-8-10-10-8-6. Rest 1 min after set.
Reclined DB Bicep Curl (25/15’s)
Plate Hammer Curl (45/35)

C3: 3 Rounds. No Rest.
10X- BB Core Roll-out
4X- Farmers Walk (70/45’s)

EC: For time: 1600M- Row

Complete for time: 15-14-13-12-11-10.
Run 200Y
BB Push Press (95/65)
Jump Rope (X10)
Starfish Sit-up RL=1
Bike or Row (cals)
WB Core Twist (20/14) RL=1

Low Bar Back Squat- 4X3@85% or 4X5@RPE5
*16 min cap.

Start on any circuit:
C1: 4 sets. Rest 60-90 sec after set.
10X- BB Stiff Leg Deadlift (135/105)
5X- Bulgarian Lunge (35/25’s) RL=1

C2: 4X10. Rest 1 min after set.
Pause Inclined Row (55/35’s)
Neg DB Bicep Curl (25/15’s)

C3: 3X10. Rest 1 min after set.
Single Arm KB Swing (45/25) RL=1
Single Arm TRX Low Row RL=1

EC: For time: 25-20-15.
Row (MetersX10)
Burpees