Bench Press- Est. a 3RM or 4X8@RPE7.
*15 min cap.

Start on either circuit:
C1: 4 sets. Rest 90 sec after set.
5X- DB Inclined Row (70/45’s)
10X- TRX High Row
15X- DB Bicep Curl (25/15’s)

C2: 4 sets. Rest 90 sec after set.
5X- BB Incline Bench (185/125)
10X- Weighted Push-up (45/35)
15X- KB OH Tricep Ext. (55/35)

Sumo Deadlift- Est. a 5RM or 4X8@RPE7. *16 min cap.

Complete: 25-20-15-10-5.
Goblet Squat (35/25)
Sit-ups
Run 200Y
DB Hip Thrust (35/25’s)
Superman
Run 200Y

Complete in any order/rep scheme:
75X- Pull-up
75X- DB Bench Press (55/35’s)
50X- DB Bicep Curl (25/15’s)
50X- DB Tricep Skull Crusher (25/15’s)
50X- DB Hammer Curl (25/15’s)
50X- DB OH Tricep Ext. (25/15’s)
*Every 4 min, stop and do 5 Burpees.

Complete strength in any order. 3X10@50% or RPE5 on both.
Sumo Deadlift
L.B. Back Squat
*22 min cap.

Complete 3 Rounds:
10X- BB Stiff Leg Deadlift (115/95)
10X- DB Inclined Hamsting Curl (35/25)
15X- Jump Squat
15X- Split Leg Lunge Jump RL=1
20X- Crunches
20X- Bicycle RL=1