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

C1:

Braced DB Bent-over Row (55/35) RL=1

KB Hammer Curl (55/35)

C2:

BB Inclined Row (135/95)

DB Bicep Curl (35/25’s)

C3:

Plate Finger Tip Hold (45/35’s)

DB Bent-over Reverse Fly (25/15’s)

EC: For time:

50X- Alt. DB Snatch (55/35) RL=2

Conventional Deadlift- 6X2@80% or 4X8@RPE6.

*16 min cap.

Complete 4 Rounds. 15 Reps on each. Rest as needed.

DB Deficit Sumo Deadlift (70/55)

Lying Banded Hamstring Curl

Side Lying Hip Raise RL=1

Bike or Row (cals)

BB Strict OHP- 4X5@65% or RPE6.

*15 min cap.

Start on either circuit. Rest 60-90 sec after set.

C1: 3X10.

BB Floor Chest Press (225/125)

Elevated Push-up RL=1

C2: 3X15.

DB Side Arm Raise (25/15’s)

Plate Truck Driver (45/35) RL=1

EC: Run 1 Mile