Conventional Deadlift- 6X2@85-90% or 4X8@RPE7.

*16 min cap.

Complete 3X10 on each. Rest 1 min after set.

C1:

Single Leg Deadlift (35/25) RL=1

Pause Lying Banded Hamstring Curl

C2:

Pause MB Hip Ext. RL=1

Pause MB Hip Abduction RL=1

C3: For time: 21-15-9.

Split Leg Lunge Jump RL=1

Jump Rope (X10)

Bike or Row (cals)

Complete: 8-10-12-10-8. Rest 60-90 sec after set.

C1:

Inclined BB Row (135/95)

KB Hammer Curl (55/35)

C2:

Banded One Arm Lat Pull-down RL=1

DB Bicep Curl (35/25’s)

C3:

1 Min- KB Farmer’s Hold (70/55’s)

DB Bent-over Reverse Fly (25/15’s)

BB Push Press- 4X6@70% or RPE6.

*15 min cap.

Complete 4 Rounds:

1 Min- KB Front Rack Hold (55/35’s)

20X- Hand Release Push-up

20X- TB Tricep Ext.

20X- V Sit-up

20 cal- Bike or Row

H.B. Back Squat- Est. a 1RM or 4X10@RPE7.

*16 min cap.

Start on either circuit:

C1: 4 sets. Rest 90 sec after set.

8X- Stationary Lunge (55/35’s) RL=1

1 Min- Wall Sit

C2: For time: 10-9-8…1

KB Swing (70/55)

Burpee