Weighted Pull-ups- 6X3@RPE10
*10 min cap.

Start on any circuit:
C1: 4X8. Rest 1 min after set.
TRX Single Arm Row
KB Bent-over Row (55/35)

C2: 4X8. Rest 1 min after set.
Neg. Seated Bicep Curl (25/15’s)
DB Reverse Fly (25/15’s)

C3: For time: 15-12-9-6.
Burpees Over Box
Bike or Row (cals)

Tempo L.B. Back Squat- 3X5@50% or RPE4.
*15 min cap. 3-3-1 tempo.

Start on any circuit once done:
C1: 3X20. Rest 1 min after set.
MB Hip Abduction
Side Lying Hip Raise

C2: 3 sets. Rest 1 min after set.
20X- TRX Hamstring Curl
1 min- Wall Sit w/ WB Adductor Hold (20/14)

C3: 3X30sec. Rest 30 sec after set.
Plank
Hollow Hold

Complete strength in any order:
Pause Bench Press- 5X3@80% or 5X8@RPE5
BB Strict OHP- 4X5@65% or RPE5
*20 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
Incline Bench Press (185/105) (135/55)
DB Side Arm Raise (25/15’s)

C2: 4X15. Rest 1 min after set.
DB Tricep Kickback (15/10) RL=1
Diamond Push-ups

C3: 15-12-9-6. No Rest.
Jump Rope (X10)
Plate OH Sit-up (35/25)

Complete: 15-14-13-12-11-10.
Conventional Deadlift (135/105) (95/65)
Burpees Over Bar
Pull-ups
KB Swing (70/55)
DB Bicep Curl (25/15’s)

EC: 4 Rounds for time:
400M- Bike or Row
15X- TTB