Complete 40 Reps on each:

BB Inverted Row

Side Lying Hip Raise RL=1

Inclined Reverse Fly (15/10’s)

Single Leg Deadlift (35/25) RL=1

DB Hammer Curl (35/25’s)

*After each:

20X- Burpee

Complete 3 Rounds. 20 Reps on each.

Run 800Y

DB Push Press (35/25’s)

KB Swing (55/35)

V Sit-up

Lying Leg Raise

Core Twist RL=1

Bench Press- Est. a 3RM or 5X8@RPE6.

*16 min cap.

Complete 4X8 on each. Rest 90 sec after set.

C1:

Pull-up

Weighted Push-up (45/35)

C2:

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

DB Incline Bench (70/40’s)

C3:

DB Bicep Curl (35/25’s)

DB Skull Crusher (35/25’)

BB Front Squat- Est. a 10RM or 5X8@RPE6.

*16 min cap.

Complete 4 Rounds:

5X- Conventional Deadlift (65% or 135/105)

5X- Single Leg Stand-up (35/25) RL=1

20X- Skier Lunge Jump RL=1

20X- Squat Jump