Complete 8 Rounds. 8 Reps on each.
DB Bench Press (55/35’s)
BB Bent-over Row (115/85)
Burpee Over Bar
DB Push Press (35/25’s)
Chin-up
Bike or Row (cals)

Start on any circuit. Complete: 9-12-15-12-9. Rest 60-90 sec after set.
C1:
L.B. Back Squat (135/105)
Sprinter Lunge RL=1
C2:
Sumo Deadlift (135/105)
Skier Lunge Jump RL=1
C3: For time.
Wall Ball (20/14)
Bike or Row (cals)
EC: 3X10. Pause reps.
Bird-dog RL=1
Superman

Tempo Bench Press- 5X5@65% or RPE5. *16 min cap. 3-3-1 tempo.

Start on any circuit. Complete: 12-10-8-6. Rest 1 min after set.
C1:
Inclined DB Tricep Kick-back (25/15’s)
DB O.H. Tricep Ext.
C2:
Neg. Inclined Bench Press (135/95)
Pause Push-up
C3:
BB Landmine Press (45/35) RL=1
Plate Truck Driver (45/35) RL=1

Start on any circuit. Complete: 5X8 on each. Rest 1 min after set.
C1:
Reclined Neg. DB Bicep Curl (25/15’s)
KB Hammer Curl (55/35)
C2:
Pull-up
1 Min- Farmers Hold (70/55’s)
C3:
Declined Leg Raise
TRX Sawing Plank
C4: No Rest.
100X- Jump Rope
20X- Split Leg Lunge Jump RL=1