Start on any circuit. Rest as needed.C1: 20-16-12-8. Pull-upConventional Deadlift (40% or 135/105) C2: 20-16-12-8.MB Squatted Side StepMB Hip Extensions C3: 20-16-12-8.DB Bicep Curl (25/15's)TB Reverse Fly250M- Bike or Row
BB Push Press- Build to 1RM or 5X10@RPE7*15 min cap. Once done, complete 6 Rounds of: 5X- Bench Press (70% or 135/85) 10X- DB Thruster (55/35's) 15X- Wall Ball (20/14) 200X- Jump Rope Run 400Y
Start on circuit 1. Complete others in any order. C1: 4X25. *If you set the plate down, 20X Burpees.Plate Bent-over Row (45/35)Plate Hammer Curl30 sec. each- Plate Suitcase Hold C2: 8-10-12-10-8. Rest 1 min after set.BB Bent-over Row (135/85)TRX High Row C3: 3X10. No...
Sumo Deadlift- 6X5@70% or RPE5*18 min cap. Start on any circuit once done:C1: 4 sets. Rest 1 min after set.5X- Bulgarian Lunge (55/35's)20X- TRX Hamstring Curl C2: 25-20-15. No Rest.Lying Leg RaiseSit-upBicycle RL=130 sec- Iso V-sit
Bench Press- 3X6@70% or RPE5*18 min cap. Partner WOD:800Y- Run Then complete 100 Combined Reps on each. Strict Pull-up or TRX Pull-upGoblet Squat (55/35)DB Bench Press (55/35's)TTB or Leg Raise 800Y- Run
