Complete 75 Reps on each:

TRX Hamstring Curl

Lying Banded Clamshell RL=1

Inclined Low Row (45/25’s)

DB Hammer Curl (25/15’s)

*After each do:

15X- KB Swing

15 cal- Bike or Row

Complete 3X20 on each. Rest 60-90 sec after set.

C1:

DB OHP (35/25’s)

Plate Truck Driver (25/15) RL=1

C2:

DB Side Arm Raise (15/10’s)

TB Reverse Fly

C3: 4 Rounds. 20X on each.

Run 400Y

Sit-up

Leg Raise

Bicycle RL=1

Conventional Deadlift- 5X6@60% or RPE6.

*16 min cap.

Complete 4 Rounds:

8X- Pull-up

8X- Platform Reverse Lunge (55/35’s) RL=1

12X- DB Bicep Curl (25/15’s)

12X- Declined Hamstring Curl (35/25)

16 cal- Bike or Row

Bench Press- 6X2@80% or 5X8@RPE6.

*16 min cap.

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

C1:

8X- BB Front Squat (65% or 135/95)

12X- Split Leg Lunge Jump RL=1

C2:

8X- Incline DB Bench Press (70/40’s)

12X- Alt. One Arm Elevated Push-up RL=2

EC: For time:

50X- Burpee