Pause Sumo DL- 3X4@60% or RPE5
*14 min cap. 2 sec pause at knee.

Start on any circuit.
C1: 4 sets. Rest 1 min after set.
10X- BB Inverted Row
15X- Plate Inclined Y’s (10/5’s)

C2: 4 sets. Rest 1 min after set.
10X- TRX Bicep Curl
15X- DB Hammer Curl (25/15’s)

C3: 3 Rounds. Rest if needed.
4X- KB Farmers Walk (70/45’s)
30 sec- ISO Superman

EC: For time- 50 cal Row

Low Bar Back Squat- 3X3@75% or RPE5
*15 min cap.

Start on either circuit.
C1: 4 sets. Rest 60-90 sec after set.
10X- Pause BB Hip Thrust (135/115) 3 sec pause
15X- TRX Hamstring Curl

C2: 4 Rounds. Rest as needed.
Run 400Y
25X- Crunches
20X- Starfish Sit-up RL=1

Bench Press- Est a 1RM or 5X8@RPE7
*16 min cap.

Start on any circuit.
C1: 12-10-8-6. Rest 1 min after set.
Single DB Bench Press (55/35) RL=1
Single DB Push Press (55/35) RL=1

C2: 12-10-8-6. Rest 1 min after set.
Single TRX Low Row
Lateral BB Landmine Row (45/35)

C3: Complete 50 reps on each in order for time.
DB Bicep Curls (25/15’s)
DB Tricep Skull Crushers (25/15’s)

EC: For time: 5-10-15-10-5
Bike or Row (cals)
Wall Ball (20/14)

Pause Low Bar Back Squat- 3X5@60% or RPE5
*15 min cap. 3 sec pause.

Complete 4 rounds for time:
5X- Sumo Deadlift (65% or 135/85)
10X- TTB
15X- Burpees Over Bar
20X- Sit-ups