Complete: 8-10-12-10-8.

Goblet Squat (55/35)

Bike (cals)

Single Arm DB Push Press (35/25) RL=1

Row (cals)

DB Plank Row (35/25) RL=1

*Try and keep a steady pace. Rest only if you need.

Complete 50 reps on each:

Pause Banded Kneeling One Arm Lat Pull-down RL=1

Neg. DB Bench Press (70/45’s)

Pause Reverse Grip BB Inverted Row

Pause Diamond Push-up

*After each do:

15X- Sit-up

15X- Leg Raise

15X- Starfish Sit-up RL=1

Front Squat- 5X3@75% or 4X8@RPE6.

*16 min cap.

Start on any circuit:

C1: 4X10. Rest 1 min after set.

Negative DB Stiff Leg Deadlift (55/35’s)

Pause MB Hip Abduction RL=1

C2: For time: 20-16-12-8.

Step-up RL=1

DB Snatch (55/35) RL=2

Bike or Row (cals)

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

C1:

8X- Pull-up

16X- DB Bicep Curl (20/15’s)

C2:

8X- KB Inclined Low Row

16X- DB Hammer Curl (20/15’s)

C3:

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

16X- Plate Reverse Grip Curl (35/25)