Complete 40 Reps on each:

Pause BB Inclined Row (135/95)

Pause One Arm Banded Lat Pull-down RL=1

Neg. DB Bicep Curl (25/15’s)

Pause DB Hammer Curl (35/25’s)

*After each complete:

10X- Pause Crunch

10X- Pause Starfish RL=1

30 sec- Plank

Bench Press- 100X@60% or (135/85)

*Everytime you rack, complete:

10X- Push-up (floor to lockout)

10X- DB Tricep Kick-back (25/15) RL=1

10X- DB OHP (55/35’s)

10X- Burpee

10 cal- Bike or Row

Sumo Deadlift- 6X3@75% or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4X10. Rest 1 min after set.

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

TRX Single Leg Hamstring Curl RL=1

C2: AMRAP in 8 Min. 8 Reps on each.

Platform Reverse Lunge RL=1

KB Swing (55/35)

Sit-up

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

C1:

3X- Pull-up (RPE10)

8X- DB Bicep Curl (25/15’s)

C2:

8X- Inclined Low Row (70/45’s)

8X- KB Hammer Curl (55/35)

C3:

8X- Lateral BB Landmine Row (45/35) RL=1

1 Min- Rig Hang

*After completing each:

15 cal- Bike or Row

150X- Jump Rope