Sumo DL- Est. a 5RM or 5X8@RPE7.
*16 min cap.

Start on any circuit:
C1: 4X20. Rest 1 min after set.
BB Hip Thrust (135/105)
TRX Hamstring Curl

C2: 4 sets. Rest 1 min after set.
5X- Pause KB Inclined Row (70/45’s)
AMRAP- Neg. DB Bicep Curl (35/25’s)

C3: 4 Rounds. No Rest.
400M- Bike or Row
15X- KB Swing (70/55)

Bench Press- 6X1 Build to RPE10 or 5X12@RPE6.
*16 min cap.

Complete: 20-16-12-8.
Run 200Y
Push-ups (floor to lockout)
BB Strict OHP (95/65)
DB Skull Crusher (25/15’s)
Jump Rope (X10)

Sumo Deadlift- 6X3@70% or 5X8@RPE7.
*16 min cap.

Start on any circuit:
C1: 3 sets. Rest 1 min after set.
20X- Deficit KB Sumo Squat (70/55)
10X- BB Stiff Leg Deadlift (95/65)

C2: 3 sets. Rest 1 min after set.
20X- MB Glute Bridge
10X- DB Front Squat (55/35’s)

C3: 3 Rounds. No rest.
10X- Dragonfly
30 sec- Weighted Superman (15/10)
20 cal- Bike or Row

Start and end with 800Y Run.

Then complete circuits in order. 10 Rounds on each:

C1:

5X- Pull-ups

5X- DB Bicep Curl (25/15’s)

C2:

5X- KB Suitcase Row (45/35’s) RL=1

5X- DB Hammer Curl (25/15’s)

C3:

5X- TTB

5X- Plank DB Row (25/15) RL=1