Bench Press- AMRAP@90/80/70% or 4X10@RPE9
*20 min cap.

Once done, complete below: 4-8-12-16-16-12-8-4.
DB Floor Press (55/35’s)
DB Goblet Squat (55/35)
Push-up
Jump Squat

12 MIN AMRAP on each circuit. 2 min rest between.

C1:
15X- Skier Lunge RL=1
10X- Box Step-up RL=1
10X- Figure 8’s w/ KB (45/35)

C2:
10X- Side Shuffle (10Y=1)
200M- Row
300M- Bike

Start on any circuit:

C1: 6X4. Rest 60-90 sec after set.
Tempo Pull-ups
Pause DB Incline Row (55/35’s)

C2: 5 Rounds. Rest as needed.
5X- Farmers Walk (70/45’s)
10X- TRX Reverse Fly

C3: 4X10. No Rest.
Burpee
DB Plank Row (25/15)