Pause L.B. Back Squat- 5X5 Build to RPE10 or 4X8@RPE6.

*16 min cap.

Complete 4 sets on each. Rest 90 sec after set.

C1:

15X- Goblet Squat

30 sec- Side Plank w/ Adductor Hold RL=1

C2:

15X- MB Hip Abduction RL=1

15X- MB Hip Extension RL=1

15X- MB Hip Bridge

Complete 3 Rounds for time:

Run 800Y

10X- Single DB Thruster (35/25) RL=1

10X- DB Plank Row (35/25) RL=1

10X- Sit-up

10X- Starfish Sit-up RL=1

BB Push Press- Est. a 1RM or 4X10@RPE6.

*16 min cap.

Complete: 4X8 on each. Rest 1 min after set.

C1:

DB Bench Press (80/45’s)

Pull-up

C2:

DB Bicep Curl (35/25’s)

KB OH Tricep Extension (70/45)

C3:

Plate Front Arm Raise (15/10’s)

Plate Bent-over Reverse Fly (15/10’s)