Complete: 20-18-16-14-12-10.

Air Squat

BB Core Roll-out

KB Swing (55/35)

Sit-up

Bike or Row (cals)

Lying Leg Raise

Complete 4X10 on each. Rest 60-90 sec after set.

C1:

BB Floor Chest Press (185/125)

DB OHP (55/35’s)

C2:

Pause Inclined Y’s (10/5’s)

Pause Inclined Reverse Fly

C3:

DB Skull Crusher (55/35)

DB Reverse Grip Curl (25/15’s)

*After each circuit:

Run 200Y

Jump Rope 100X

BB Front Squat- 7X3@70% or 4X8@RPE6.

*16 min cap.

Complete 3 Rounds:

8X- Stationary Lunge (55/35) RL=1

12X- Banded Hip Adduction RL=1

Run 200Y

8X- Single Leg Hip Thrust (55/35)

12X- Banded Hip Abduction RL=1

Run 200Y

Complete 10 Rounds. 5 Reps on each:

Pull-up

Starfish Sit-up RL=1

Inclined BB Row (135/95)

TTB

DB Bicep Curl (35/25’s)

Hollow Hold (30 sec)

DB Hammer Curl (35/25’s)