L.B. Back Squat- 4X8@60% or RPE6.

*16 min cap.

Complete 40 Reps on each:

Neg. BB Stiff Leg Deadlift (185/155)

Side Lying Hip Raise RL=1

Pause Banded Hip Adduction RL=1

Neg. Goblet Squat (70/55)

EMOM for 5 min on each. Rest 3 min between.

C1:

10X- Sumo Deadlift (135/105)

15X- BB Lateral Jump-over RL=1

C2:

10X- Wall Ball (20/14)

15X- Mountain Climber

C3:

10X- Burpee

10X- Plank Push-up RL=2

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

C1:

DB Push Press (55/35’s)

Pull-up

C2:

DB Bench Press (70/45’s)

BB Bent-over Row (135/95)

C3:

Inclined DB Bicep Curl (25/15’s)

Inclined DB Tricep Kick-back (25/15’s)

After each circuit, complete:

25X- Crunches

25X- Starfish Sit-up

Conventional Deadlift- Est. a 1RM or 5X6@RPE8.

*15 min cap.

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

C1:

5X- Stationary Lunge (70/55’s) RL=1

25 cal- Bike or Row

C2:

5X- BB Hip Thrust (315/265)

25X- KB Swing (55/35)