Sumo Deadlift- 5X4@75% or 4X8@RPE6.

*16 min cap.

Complete 40 Reps on each:

BB Reverse Lunge (135/105) RL=2

Side Lying Hip Raise RL=1

Goblet Squat (100/70)

Banded Hip Adduction RL=1

*After each, do:

150X- Jump Rope

15 cal- Bike or Row

Buy in/out with 800Y Run.

Then complete 3 sets on each circuit. Rest 90 sec after set.

C1:

5X- Pull-up

AMRAP- DB Bicep Curl (25/15’s)

C2:

5X- Inclined High Row (55/35’s)

AMRAP- KB Hammer Curl (55/35)

C3:

5X- Braced DB Bent-over Row (70/45) RL=1

AMRAP- TB Reverse Fly

BB Push Press- Est. a 3RM or 4X8@RPE6.

*15 min cap.

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

C1:

8X- Neg. DB Bench Press (70/40’s)

AMRAP- Push-up

C2:

8X- KB OH Tricep Ext. (55/35)

AMRAP- TB Tricep Ext.

EC:

100X- Crunches

100X- Bicycle RL=2

L.B. Back Squat- Est. a 5RM or 5X8@RPE6.

*16 min cap.

AMRAP in 18 Min. 8 Reps on each:

Sumo Deadlift (135/105)

Burpee Over Bar

BB Core Roll-out

Bike or Row (cals)

Skier Lunge Jump RL=1

TTB