Bench Press- 5X10@60% or RPE6.

*16 min cap.

Complete 40 Reps on each:

BB Incline Bench (185/105)

DB OHP (55/35’s)

One Arm TB Tricep Extension RL=1

DB Skull Crusher (35/25’s) RL=1

*After each:

Run 200Y

20X- Sit-up

20X- Bicycle RL=1

Complete 4 sets on each. Rest 60-90 sec after set.

C1:

10X- Lying MB Hip Abduction RL=1

30 sec- Side Plank w/ Adductor Hold RL=1

C2:

10X- Single Leg Deadlift (35/25) RL=1

30 sec- Single Leg Hip Bridge RL=1

C3:

10X- HB Back Squat (185/155)

10 cal- Bike or Row

Complete: 5X8 on each. Rest 60-90 sec after set.

C1:

Neg. DB Incline Bench Press (55/35’s)

Neg. KB Skull Crusher (55/35)

C2:

Pause Banded One Arm Lat Pull-down RL=1

Neg. DB Bicep Curl (25/15’s)

C3:

Pause DB Bent-over Reverse Fly (15/10’s)

Pause DB Front Arm Raise (15/10’s)

Complete: 15-12-9-6.

Run 600Y

DB Thruster (35/25’s)

Sit-up

Burpee

Bicycle RL=1

DB Plank Row (25/15) RL=1

V Sit-up

*Keep moving. Steady pace.