Buy in/out with 800Y Run.

For time on each: 25-20-15-10. Rest 3 min after.

C1:

Squat

Sit-ups

C2:

Push-up

Bicycle RL=1

C3:

DB Plank Row (25/15) RL=2

Leg Raise

Complete: 14-12-10-8-6. Rest 60-90 sec after set.

C1:

DB Incline Bench Press (70/40’s)

Chin-up

C2:

DB Floor Chest Press (70/45’s)

Dual Suitcase Row (55/35’s)

C3:

DB Skull Crusher (55/35)

Plate Reverse Grip Curl (45/35)

*Run 400Y after each circuit.

Front Squat- 6X2@80% or 4X10@RPE6.

*16 min cap.

Start on either circuit:

C1: 3X15. Rest 1 min after set.

MB Hip Ext. RL=1

MB Hip Abduction RL=1

MB Skier Lunge Jump RL=1

C2: AMRAP in 10 min:

Run 400Y

8X- Burpee

16X- Mountain Climber RL=1

Complete 50 Reps on each:

BB Reverse Grip Bent-over Row (135/95)

KB Inclined High Row (35/25’s)

Kneeling Banded One Arm Lat Pull-down RL=1

Inclined DB Preacher Curl (25/15’s)

DB Hammer Curl (25/15’s)

*After each:

10X- Starfish Sit-up RL=1

30 sec- Hollow Hold