Complete 8 Rounds. 8 reps on each.

Chin-up

Weighted Sit-up (35/25)

Braced DB Bent-over Row (70/45) RL=1

Dragonfly

DB Bicep Curl (35/25’s)

Starfish Sit-up RL=1

Conventional Deadlift- Est. a 3RM or 4X8@RPE6.

*16 min cap.

Buy in/out with and 800Y Run. Then complete 3 sets on each. Rest 90 sec after set.

C1:

10X- Single Leg Stand-up (35/25) RL=1

20X- Goblet Squat (70/55)

C2:

10X- Single Leg Hip Bridge (35/25) RL=1

20X- MB Squatted Side Step RL=1

Complete for time: 20-16-12-8 on each. Rest 2 min after a circuit.

C1:

Goblet Squat (55/35)

Hand Release Push-up

C2:

KB Swing (55/35)

DB Plank Row (25/15) RL=1

C3:

Bike or Row (cals)

DB Push Press (35/25’s)

*After all are done:

Run 800Y

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

C1:

DB Bench Press (70/45’s)

DB Front Arm Raise (25/15’s)

C2:

BB Bent-over Row (115/85)

TRX Reverse Fly

C3:

DB Hammer Curl (35/25’s)

DB Skull Crusher (35/25’s)

*After each circuit, do:

15X- Wall Ball (20/14)

15cal- Bike or Row