Complete 100 Reps on each for time:

Goblet Squat (100/70)

Sit-up

*Every min, stop and do 5 Burpee’s.

**Must be completed in order.

Once done, Run 1 Mile.

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

C1:

DB Incline Bench Press (70/45’s)

AMRAP- Push-up

C2:

TRX Skull Crusher

AMRAP- TB Tricep Extension

C3:

DB Front Arm Raise (25/15’s)

DB Side Arm Raise (25/15’s)

Complete 4X10 on each. Rest 60-90 sec after set.

C1:

Inclined Y’s (15/10’s)

Inclined Reverse Fly (15/10’s)

C2:

TRX Single Arm Row RL=1

Alt. DB Bicep Curl w/ 90 hold (20/15’s) RL=1

C3: For time:

Run 400Y

TTB

DB Snatch (55/35) RL=2

Pause BB Front Squat- 5X3 Build to RPE10 or 4X8@RPE6.

*16 min cap. 3 sec pause at bottom.

AMRAP on each in 1 min. 3 Rounds. Rest 2 min after a round.

Minute 1: HB Back Squat (135/105)

M2: Jump Rope

M3: Split Leg Lunge Jump RL=1

M4: Starfish Sit-up RL=1