Complete 4X10 on each. Rest 90 sec after set.

C1:

Single Leg Hip Thrust (55/35) RL=1

Pause MB Hip Abduction RL=1

C2:

Chin-up

Neg. DB Bicep Curl (25/15’s)

C3: EMOM for 5 min:

10X- Conventional Deadlift (135/105)

5X- Burpee Over Bar

EC:

50X- DB Hammer Curl (35/25’s)

BB Front Squat- Est. a 1RM or 4X12@RPE7.

*16 min cap.

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

C1:

5X- Bench Press (RPE10)

1 Min- Lying DB Skull Crusher (25/15’s)

C2:

5X- Step-up (RPE10) RL=1

1 Min- Wall Sit

EC: For time:

50X- Wall Ball (20/14)

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

C1: 8X on each.

Conventional Deadlift (135/105)

BB Lateral Jump-over RL=1

C2: 8X on each.

Bike or Row (cals)

V Sit-up

C3: 8X on each.

Step-up RL=1

Starfish Sit-up RL=1

Complete: 15-12-9-6 on each. Rest 60-90 sec after set.

C1:

DB Floor Chest Press (70/45’s)

DB Plank Row (35/25) RL=1

C2:

BB Incline Bench Press (135/85)

DB Bent-over Reverse Fly (25/15’s)

C3:

DB Bicep Curl (25/15’s)

KB Overhead Tricep Extension (55/35)

EC:

Run 1 Mile