Complete: 4X12 on each. Rest 60-90 sec after set.

C1:

BB Incline Bench Press (135/85)

Push-up

C2:

DB Front Arm Raise (25/15’s)

DB Side Arm Raise

C3:

Skull Crusher (55/35)

TB Tricep Ext.

*After each, do:

20X- Core Twist RL=1

30 sec- Hollow Hold

Complete 10 Rounds:

5X- Pull-up

8 cal- Bike

5X- BB Reverse Grip Bent-over Row (165/115)

8 cal- Row

5X- DB Bicep Curl (35/25’s)

8X- DB Snatch (55/35) RL=2

Sumo Deadlift- 4X8@60% or RPE6.

*16 min cap.

Complete 4 Rounds:

5X- Weighted Step-up (55/35’s) RL=1

15X- TRX Hamstring Curl

15X- MB Squatted Side Step RL=1

15X- Side Lunge RL=1

Run 400Y

BB Push Press- Est. a 10RM or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4 sets. Rest 90 sec after set.

8X- Bench Press (65% or 135/85)

12X- DB OH Tricep Extension (55/35)

C2: For time: 12-10-8-6.

Bike or Row (cals)

Burpee

Weighted Sit-up (35/25)