Complete: 20-18-16-14-12-10. Pull-up or TRX Pull-up Bike or Row (cals) BB Bent-over Row (75/55) Burpees Over Bar DB Hammer Curl (25/15's) Weighted Core Twist (25/15) RL=1
Complete strength in any order: Sumo Deadlift- 4X5 Build to heaviest load. Front Squat- 4X5 Build to heaviest load. *26 min cap. Once done, complete: 21-15-9. MB Glute Bridge MB Goblet Squat (55/35) MB Squatted Side Step
Bench Press- Est. a 1RM or 5X10@RPE7 *18 min cap. Start on either circuit once done. C1: 12-12-10-10-8-8. Rest 1 min after set. Incline Bench Press (RPE10) DB Floor Tricep Skull Crusher (25/15's) C2: 4 Rounds. No Rest. Run 200Y w/ WB (20/14) 15X-...
Bench Press- AMRAP@90/80/70% or 4X10@RPE9 *20 min cap. Once done, complete below: 4-8-12-16-16-12-8-4. DB Floor Press (55/35's) DB Goblet Squat (55/35) Push-up Jump Squat
Start on any circuit: C1: 6X4. Rest 60-90 sec after set. Tempo Pull-ups Pause DB Incline Row (55/35's) C2: 5 Rounds. Rest as needed. 5X- Farmers Walk (70/45's) 10X- TRX Reverse Fly C3: 4X10. No Rest. Burpee DB Plank Row (25/15)
Pause BB Front Squat- 4X4@60% or RPE5 *18 min cap. 3 sec pause. Complete for time: 20-18-16-14-12-10. DB Snatch (35/25) RL=2 Run 200Y Starfish Sit-up RL=1
