Complete: 20-18-16-14-12-10.

Step-up RL=2

Push-up (floor to lockout)

Ceiling Touch

Bike or Row (cals)

Side Lunge RL=2

DB OHP (35/25’s)

Declined Leg Raise

Complete 4X10 on each circuit. Rest 60-90 sec after set.

C1:

Pause Inclined Y’s (10/5’s)

Pause Inclined Reverse Fly (10/5’s)

C2:

DB Hammer Curl (25/15’s)

DB Reverse Curl (25/15’s)

C3: For time.

DB Snatch (55/35) RL=1

DB Plank Row (55/35) RL=1

Bike or Row (cals)

Pause H.B. Back Squat- 5X5 Build to RPE10

*16 min cap. 3 sec pause at bottom.

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

C1:

10X- Pause BB Hip Thrust (185/155)

15X- TRX Hamstring Curl

C2:

10X- Goblet Forward Lunge (55/35) RL=1

15X- Banded Hip Adduction RL=1

EC: For time: 15-12-9-6.

Bike or Row (cals)

DB Thruster (35/25’s)

BB Push Press- 4X8@60% or RPE5.

*14 min cap.

Complete 50 Reps on each.

Bench Press (60% or 135/75)

DB Incline Bench (70/40’s)

Dual DB OH Tricep Extension (35/25’s)

*After each, do:

15X- Burpee

15 cal- Bike or Row