BB Strict OHP- 5X5 build to RPE10.
*15 min cap.

Start on any circuit:
C1: 4X10. Rest 1 min after set.
Plate Front Arm Raise (35/25)
DB Side Arm Raise (25/15’s)

C2: 4 Sets. No Rest.
10X- TRX Pike
30 sec- Side Plank
30 sec- Hollow Hold

C3: Run 1200Y

Low Bar Back Squat- 10X10@50% or RPE5
*24 min cap.

Once done, complete: 8-10-12-10-8.
Strict Pull-ups
DB Bicep Curl (35/25’s)
Bike or Row (cals)

Complete strength in any order.
Sumo Deadlift- 4X5@65% or RPE6
Pause Bench Press- 3X5@RPE10 *3 sec pause.
*24 min cap.

Complete 4 Rounds once done:
4X- Plate OH Walk (45/35)
*Perform 10 Push-ups & 10 Sit-ups at each cone.
15X- KB OH Tricep Ext. (55/35)
Run 400Y

Bench Press- 6X5@70% or RPE5
*16 min cap.

Complete: 8-10-12-10-8.
Pull-up
DB Bench Press (70/45’s)
BB Reverse Grip Row (95/75)
DB Floor Chest Press (55/35’s)
Run 200Y
Jump Rope (X10)