Complete: 5X8 on each. Rest 60-90 sec after set.

C1:

DB Push Press (55/35’s)

Pull-up

C2:

DB Bench Press (70/45’s)

BB Bent-over Row (135/95)

C3:

Inclined DB Bicep Curl (25/15’s)

Inclined DB Tricep Kick-back (25/15’s)

After each circuit, complete:

25X- Crunches

25X- Starfish Sit-up

Conventional Deadlift- Est. a 1RM or 5X6@RPE8.

*15 min cap.

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

C1:

5X- Stationary Lunge (70/55’s) RL=1

25 cal- Bike or Row

C2:

5X- BB Hip Thrust (315/265)

25X- KB Swing (55/35)

AMRAP in 6 min on each. Rest 2 min after each circuit.

C1: 8X on each.

Conventional Deadlift (135/105)

Burpee Over Bar

Starfish Sit-up RL=1

C2: 8X on each.

Step-up RL=1

DB Push Press (35/25’s)

V Sit-up

C3: 8X on each.

Bike or Row

Wall Ball (20/14)

Wall Ball Core Twist RL=1

BB Incline Bench- 5X5 Build to RPE10.

*15 min cap.

Complete 4 Rounds:

8X- BB Floor Chest Press (205/145)

1 Min- Plank

8X- DB Tricep Kick-back (35/25) RL=1

1 Min- Side Plank (30 sec a side)

8X- KB Skull Crusher (70/45)

1 Min- Bike or Row