AMRAP in 25 Min. Start at 2 reps, add 2 reps each round.

Goblet Squat (35/25)

Push-up

Bike

Forward Stepping Lunge RL=1

DB Push Press

Burpee

Complete 50 Reps on each:

BB Reverse Lunge (135/105) RL=2

Pause Inclined Low Row (55/35’s)

Neg. DB Stiff Leg Deadlift (70/55’s)

Pause DB Hammer Curl (25/15’s)

*After each do:

10X- BB Core Roll-out

15 cal- Bike or Row

Bench Press- 3X5@75% or RPE6 & 1XAMRAP.

*16 min cap.

Complete 4 rounds:

10X- BB Incline Bench Press (165/95)

20X- V Sit-up

45 sec- KB OH Hold (55/35’s)

20X- Bicycle RL=1

10X- DB Tricep Kick-back (25/15) RL=1

Complete: 8-10-12-10-8

Sumo Deadlift (185/155)

Burpee Over Bar

TRX Hamstring Curl

Single Arm KB Swing (55/35) RL=1

Side Lying Hip Raise RL=1

Run 200Y