Complete in order:
50X- Pull-ups
50X- Push-ups
50X- BB Bent-over Row (135/105)
50X- Push-ups
50X- Seated Neg. DB Bicep Curl (25/15’s)
50X- Push-ups
50X- Seated DB Hammer Curl (25/15’s)
50X- Push-ups

Start on any circuit. Complete 4 sets on each. Rest 1 min after set.

C1:
10X- TRX Hamstring Curl
30 sec- ISO. Single Leg Hip Bridge RL=1
C2:
10X- Weighted Jump Squat (55/35’s)
1 Min- Wall Sit
C3:
10X- BB Core Roll-out
30 sec- Side Plank RL=1
C4: EMOM until caught. Start at 2, climb by 2 each round.
Burpee
DB Snatch (55/35) RL=2

BB Strict OHP- 4X8@60% or RPE5.
*12 min cap.

Complete 4 Rounds:
10X- Inclined DB Tricep Kick-back (25/15’s)
20X- Wall Ball (20/14)
10X- TRX Tricep Skull Crusher
Run 200Y
10X- KB OH Tricep Ext. (55/35)
20X- Sit-up