Negative Bench Press- 4X8@60% or RPE6.

*16 min cap. 3 sec negative.

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

C1:

Kneeling Single Arm BB Landmine Press (45/35) RL=1

Pause DB Side Arm Raise (25/15’s)

C2:

Negative BB Incline Bench (185/95)

Pause DB Tricep Kick-back (25/15) RL=1

EC:

100X- Crunches

2 Min- Hollow Hold

Conventional Deadlift- 50X@65% or 185/125

*Every time you rest complete:

8X- Burpee Over Bar

8X- Single Leg Hip Thrust (55/35) RL=1

8X- TRX Single Leg Hamstring Curl RL=1

8X- KB Swing (100/70)

Pull-up- 5X1@REP10 or 4X10@RPE6.

*14 min cap.

Complete 40 Reps on each:

Pause KB Inclined Low Row (55/35’s)

Pause TRX High Row

Neg. DB Bicep Curl (25/15’s)

Pause DB Hammer Curl (25/15’s)

*After each, do 15 cal- Bike or Row

Front Squat- Est. a 3RM or 4X10@RPE6.

*16 min cap.

Complete 4 Rounds:

8X- BB Strict OHP (65% or 95/55)

8X- Stationary Lunge (55/35’s) RL=1

Run 200Y

16X- Weighted Push-up (45/35)

16X- Side Lunge RL=2

Run 200Y