Negative LB Back Squat- 4X5@75% or RPE6.

*16 min cap. 3 sec negative.

Complete 4X10 on each. Rest 1 min after set.

C1:

Pause Lying Banded Hamstring Curl

Pause Banded Clamshell RL=1

C2:

Pause BB Bent-over Row (115/85)

Pause Inclined Y (10/5’s)

EC:

50X- DB Bicep Curl (25/15’s)

50X- Reverse Grip DB Bicep Curl (25/15’s)

Complete AMRAP in 8 Min on each. Rest 2 min between:

C1: 8X on each.

Bike or Row (cals)

Wall Ball (20/14)

Wall Ball Core Twist RL=1

C2: 8X on each.

Run 200Y

Sit-up

Lying Leg Raise

C3: 8X on each.

Burpee

Jump Rope (X10)

TTB

Bench Press- Est. a 10RM or 4X8@RPE7.

*16 min cap.

Complete 4 sets on each. Rest 1 min after set.

C1:

5X- Chin-up

15X- TB Reverse Fly

C2:

5X- DB Incline Bench Press (70/40’s)

15X- DB Side Arm Raise (25/15’s)

C3:

15X- DB Hammer Curl (25/15’s)

15X- DB Tricep Skull Crusher (25/15’s)

Sumo Deadlift- Est. a 3RM or 5X8@RPE7.

*16 min cap.

Complete: 15-12-9-6.

Single Leg Hip Thrust (55/35) RL=1

Stationary Lunge (55/35) RL=1

Pause MB Hip Abduction RL=1

Run: 400Y-400Y-200Y-200Y