Complete 4 Rounds on each. Rest as needed.

C1: 10X on each.

Step-up (35/25) RL=1

DB Push Press (35/25’s)

Bike (cals)

C2: 10X on each.

Platform Reverse Lunge (35/25) RL=1

DB Plank Row (35/25) RL=1

Row (cals)

C3: 10X on each.

Burpee

TTB

Complete 40 Reps on each:

Neg. BB Bench Press (185/125)

Neg. DB Incline Bench (70/40’s)

Pause BB Inverted Row

Pause KB Inclined High Row (45/25’s)

Neg. DB Hammer Curl (25/15’s)

Neg. Skull Crusher (55/35)

*After each:

10 cal- Bike or Row

L.B. Back Squat- 4X8@60% or RPE6.

*16 min cap.

Complete 40 Reps on each:

Neg. BB Stiff Leg Deadlift (185/155)

Side Lying Hip Raise RL=1

Pause Banded Hip Adduction RL=1

Neg. Goblet Squat (70/55)

EMOM for 5 min on each. Rest 3 min between.

C1:

10X- Sumo Deadlift (135/105)

15X- BB Lateral Jump-over RL=1

C2:

10X- Wall Ball (20/14)

15X- Mountain Climber

C3:

10X- Burpee

10X- Plank Push-up RL=2