Complete circuits in order: 
C1: 5X10. Rest 1 min after set. 
DB Floor Chest Press (70/45’s) 
DB Tricep Kickbacks (25/15)

C2: 4 Sets. Rest 1 min after set. 
10X- KB Goblet Squat (55/35) 
4X- Plate OH Walk (45/35) 20Y=1X

C3: 4 Rounds for time. 
5X- BB Push Press (135/85) 
10X- Burpess Over Bar

Pause Conventional Deadlift- 4X3@75% or RPE7 
*16 min cap. 2 sec pause at knee.

Start on either circuit once done.

C1: 5 sets. Rest 1 min after set. 
5X- Bulgarian Lunge (55/35’s) 
20X- Frog Pumps

C2: 5 sets. Rest 1 min after set. 
5X- Pause DB Inclined Row (55/35’s) 
20X- Plate Hammer Curl (35/25)

HOME Workout- Wednesday 04/01/20

AMRAP in 25 Min:
Sprint/Jog a block
Walk a block

*15 Min Mobility/Stretch

Pause High Bar Back Squat- 5X5@50% or RPE5 
*15 min cap. 2 sec pause.

AMRAP in 15 Min: 
10X- TTB or Hanging Leg Raise 
10X- DB Snatch (55/35) RL=2 
Run 200Y