Sumo Deadlift- 4X8@60% or RPE6.

*16 min cap.

Complete 4 Rounds:

5X- Weighted Step-up (55/35’s) RL=1

15X- TRX Hamstring Curl

15X- MB Squatted Side Step RL=1

15X- Side Lunge RL=1

Run 400Y

BB Push Press- Est. a 10RM or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4 sets. Rest 90 sec after set.

8X- Bench Press (65% or 135/85)

12X- DB OH Tricep Extension (55/35)

C2: For time: 12-10-8-6.

Bike or Row (cals)

Burpee

Weighted Sit-up (35/25)

Complete 4 Rounds on each. Rest as needed.

C1: 10X on each.

Step-up (35/25) RL=1

DB Push Press (35/25’s)

Bike (cals)

C2: 10X on each.

Platform Reverse Lunge (35/25) RL=1

DB Plank Row (35/25) RL=1

Row (cals)

C3: 10X on each.

Burpee

TTB

Complete 40 Reps on each:

Neg. BB Bench Press (185/125)

Neg. DB Incline Bench (70/40’s)

Pause BB Inverted Row

Pause KB Inclined High Row (45/25’s)

Neg. DB Hammer Curl (25/15’s)

Neg. Skull Crusher (55/35)

*After each:

10 cal- Bike or Row