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

C1:

8X- Neg. DB Incline Bench Press (70/40’s)

AMRAP- Push-up

C2:

8X- Pause Banded Tricep Extension

AMRAP- DB Skull Crusher (55/35)

C3:

8X- Neg. DB OHP (35/25’s)

DB Side Arm Raise (25/15’s)

EC: For time: 4X8.

Bike or Row (cals)

Burpee

Complete 40 Reps on each:

Neg. Pull-up

Pause KB Inclined Low Row (55/35’s)

Pause Barbell Lateral Landmine Row (35/25) RL=1

Neg. DB Bicep Curl (25/15’s)

Pause DB Hammer Curl (25/15’s)

*Run 800Y before starting and after finish the last movement.

Sumo Deadlift- Est. a 5RM or 4X10@RPE6.

*16 min cap.

Complete: 4X10 on each. Rest 1 min after set.

C1:

HB Back Squat (185/155)

Wall Ball (20/14)

Bike or Row (cals)

C2:

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

Side Lying Hip Raise RL=1

Bench Press- 6X3@80% or 4X10@RPE6.

*16 min cap.

Complete 4 Rounds:

40Y- KB Overhead Walk (55/35’s)

10X- BB Floor Press (185/105)

10X- DB OH Tricep Extension (70/45)

Run 400Y