Start on any circuit. Run 400Y before each circuit and Run 400Y after last circuit.

C1: 3 Rounds:

10X- DB Thruster (35/25’s)

30 sec- Side Plank RL=1

C2: 3 Rounds:

15 cal- Bike or Row

1 Min- Regular Plank

C3: 3 Rounds:

100X- Jump Rope

30 sec- Banded Kneeling Core Press-out RL=1

Pause Bench Press- 5X3@75% or 4X8@RPE7.

*16 min cap. 3 sec pause at chest.

Start on either circuit:

C1: 4X10. Rest 90 sec after set.

BB Landmine Press (45/35) RL=1

Pause DB Tricep Kick-back (25/15) RL=1

C2: EMOM. Start at 1 rep, add 1 rep each round.

Push-up (floor to lockout)

Sit-up

Sumo Deadlift- Est. a 10RM or 5X8@RPE7.

*16 min cap.

Complete 4 Rounds:

10X- Pull-up

10X- Bulgarian Lunge (70/55’s) RL=2

Run 200Y

15X- DB Hammer Curl (25/15’s)

15X- KB Swing (70/55)

Run 200Y

AMRAP in 25 Min. Start at 2 reps then add 2 reps each round.

Goblet Squat (55/35)

Sit-up

DB Bench Press (55/35’s)

Starfish Sit-up RL=1

DB OHP (35/25’s)