AMRAP in 6 min on each. Rest 2 min after each circuit.

C1: 8X on each.

Conventional Deadlift (135/105)

Burpee Over Bar

Starfish Sit-up RL=1

C2: 8X on each.

Step-up RL=1

DB Push Press (35/25’s)

V Sit-up

C3: 8X on each.

Bike or Row

Wall Ball (20/14)

Wall Ball Core Twist RL=1

BB Incline Bench- 5X5 Build to RPE10.

*15 min cap.

Complete 4 Rounds:

8X- BB Floor Chest Press (205/145)

1 Min- Plank

8X- DB Tricep Kick-back (35/25) RL=1

1 Min- Side Plank (30 sec a side)

8X- KB Skull Crusher (70/45)

1 Min- Bike or Row

Conventional Deadlift- 6X2@85-90% or 4X8@RPE7.

*16 min cap.

Complete 3X10 on each. Rest 1 min after set.

C1:

Single Leg Deadlift (35/25) RL=1

Pause Lying Banded Hamstring Curl

C2:

Pause MB Hip Ext. RL=1

Pause MB Hip Abduction RL=1

C3: For time: 21-15-9.

Split Leg Lunge Jump RL=1

Jump Rope (X10)

Bike or Row (cals)

Complete: 8-10-12-10-8. Rest 60-90 sec after set.

C1:

Inclined BB Row (135/95)

KB Hammer Curl (55/35)

C2:

Banded One Arm Lat Pull-down RL=1

DB Bicep Curl (35/25’s)

C3:

1 Min- KB Farmer’s Hold (70/55’s)

DB Bent-over Reverse Fly (25/15’s)