Complete: 15-12-9-6 on each.

C1:

Pull-up

DB Snatch (55/35) RL=2

C2:

BB Bent-over Row (135/95)

Burpee Over Bar

C3:

DB Hammer Curl (25/15’s)

Plank Weighted Pull-thru (35/25) RL=1

EC:

50X- Bicep Curl (25/15’s)

Complete: 15-15-12-12-9-9

BB Front Squat (135/105)

Bike or Row (cals)

Side Plank (30 sec each side)

Bulgarian Lunge (35/25) RL=1

KB Swing (55/35)

Kneeling Core Twist (25/15) RL=1

Complete 40 Reps on each:

BB Floor Chest Press (205/125)

DB Incline Bench Press (70/40’s)

DB Tricep Kick-back (25/15) RL=1

KB OH Tricep Extension (55/35)

Weighted Push-up (45/35) (Floor to lockout)

*After each, do:

10 cal- Bike or Row

100X- Jump Rope

Complete 40 Reps on each:

Pull-up

Reclined DB Bicep Curl (35/25’s)

Braced DB Bent-over Row (55/35) RL=1

KB Hammer Curl (55/35)

TRX High Row

*After each, do:

20X- Crunch

1 Min- ISO V-sit