Complete 4 sets on each. Rest 60-90 sec after set.

C1:

3X- Pull-up (RPE10)

8X- DB Bicep Curl (25/15’s)

C2:

8X- Inclined Low Row (70/45’s)

8X- KB Hammer Curl (55/35)

C3:

8X- Lateral BB Landmine Row (45/35) RL=1

1 Min- Rig Hang

*After completing each:

15 cal- Bike or Row

150X- Jump Rope

BB Push Press- 6X3@80% or 4X10@RPE7.

*16 min cap.

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

C1:

3X- LB Back Squat (80% or 135/105)

15X- Stationary Lunge (35/25’s) RL=1

C2:

10X- DB Incline Bench Press (70/40’s)

15X- Push-up

15X- Plank Shoulder Tap RL=1

Complete: 20-18-16-14-12-10.

Squat

V Sit-up

Sprinter Lunge RL=1

Lying Leg Raise

BB Lateral Jump-over RL=1

Core Twist RL=1

*Try to keep steady pace. Rest only if needed.

Complete: 8-10-12-10-8 on each. Rest 60-90 sec after set.

C1:

Bench Press (185/115)

Skull Crusher (55/35)

DB Side Arm Raise (25/15’s)

C2:

Chin-up

Reverse Grip DB Bicep Curl (25/15’s)

Plate Reverse Fly (15/10’s)

C3: EMOM for 5 min:

5X- DB Thruster (35/25’s)

50X- Jump Rope