Incline Bench- 6X10@RPE10
*18 min cap.

Once done, complete: 6-8-10-8-6.
DB Bench Press (70/35’s)
Plate OH Walk (45/35)
*5 Push-ups @ each cone (20Y=1X)
DB Push Press (55/35’s)

Low Bar Back Squat- 2X5@60%, 2X3@70%, 2X1@80% or 6X10@RPE8
*20 min cap.

30 MIN CAP- Try to complete 4 Rounds of:
100Y- Walking Lunge
100Y- Run
9 cal- Bike or Row
12X- BB Core Roll-out (135/105)
15X- DB Front Squat (55/35’s)
18X- BB Lateral Jump Over RL=1

Complete 50 Reps on each. Any order/rep scheme.
DB Snatch (35/25) RL=2
Jump Squats
Plank Push-ups
Bike (500M)
Row (500M)

*Every 2 min, stop and do 5 Burpees.

Pause Conventional Deadlift- 4X4@60% or RPE8
*16 min cap. 3 sec pause at knee.

Once done complete: 5-10-15-10-5
Pull-ups
KB Suitcase Row (55/35’s)
DB Bicep Curl (25/15’s)
TTB
Bar Facing Burpee