Bench Press- Est. a 1RM or 4X8@RPE6.

*16 min cap.

Complete 4 Rounds:

80Y- KB Front Rack Walk (55/35’s)

20X- Push-up

20X- DB OH Tricep Ext. (55/35)

Run 200Y

Conventional Deadlift- Est. a 5RM or 4X8@RPE6.

*16 min cap.

Complete 4 Rounds:

5X- Bulgarian Lunge (55/35’s) RL=1

10X- Alt. TRX Hamstring Curl RL=1

15X- Jump Squat

Run 200Y

Complete 6 Rounds. 8 Reps on each:

Chin-up

DB Bench Press (70/45’s)

BB Core Roll-out

Wall Ball (20/14)

Bike or Row (cals)

Start on any circuit. 4 sets on C1 & C2. Rest 1 min after set.

C1:

10X- Platform Reverse Lunge (35/25) RL=1

1 Min- Single Leg Hip Bridge (30 sec each)

C2:

10X- Goblet Squat (55/35)

1 Min- Wall Sit

C3: For time: 21-15-9.

Jump Rope (X10)

Burpee