Start on any circuit.
C1: 4 sets. Rest 1 min after set.
10X- DB Inclined Hamstring Curl (35/25)
45 sec- ISO MB Squat

C2: 4 sets. Rest 1 min after set.
10X- BB Inverted Row
15X- TB Reverse Fly

C3: 3X10. Rest 1 min after set.
Single Leg Deadlift (35/25)
Single Leg Hip Bridge (35/25)

C4: 3X10. Rest 1 min after set.
Neg. DB Hammer Curl (25/15’s)
TRX Bicep Curl

EC: For time: 21-15-9
Row (cals)
KB Swing (55/35)

BB Strict OHP- 5X5 build to RPE10.
*15 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
Plate Front Arm Raise (35/25)
DB Side Arm Raise (25/15’s)

C2: 4 Sets. No Rest.
10X- TRX Pike
30 sec- Side Plank
30 sec- Hollow Hold

C3: Run 1200Y

Low Bar Back Squat- 10X10@50% or RPE5
*24 min cap.

Once done, complete: 8-10-12-10-8.
Strict Pull-ups
DB Bicep Curl (35/25’s)
Bike or Row (cals)

Complete strength in any order.
Sumo Deadlift- 4X5@65% or RPE6
Pause Bench Press- 3X5@RPE10 *3 sec pause.
*24 min cap.

Complete 4 Rounds once done:
4X- Plate OH Walk (45/35)
*Perform 10 Push-ups & 10 Sit-ups at each cone.
15X- KB OH Tricep Ext. (55/35)
Run 400Y