H.B. Back Squat- 4X3@85% or 4X8@RPE6.

*16 min cap.

Start on either circuit:

C1: 4X15. Rest 1 min after set.

Lying Banded Hamstring Curl

KB Quad Extension (45/35’s)

C2: AMRAP in 8 Min. 8X on each.

KB Suitcase Deadlift (70/55) RL=1

Burpee Over KB

Starfish Sit-up RL=1

Neg. Pull-up- 5X3@RPE10.

*14 min cap.

Complete 4 Rounds. 10 Reps on each.

KB Inclined Low Row (55/35’s)

Bike (cals)

BB Lateral Landmine Row (45/35) RL=1

Row (cals)

Neg. DB Bicep Curl (25/15’s)

Bench Press- Est. a 1RM or 5X10@RPE7.

*16 min cap.

Complete 4 Rounds. 10 Reps on each.

BB Incline Bench Press (165/105)

Weighted OH Sit-up (35/25)

DB Side Arm Raise (25/15’s)

Weighted Core Twist (35/25) RL=1

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

Pause Conventional Deadlift- 4X2@85% or 4X6@RPE6.

*16 min cap. 2 sec pause at knee.

Complete 4 Rounds:

10X- DB Front Squat (70/55’s)

20X- Sprinter Lunge RL=1

10X- BB Reverse Lunge (135/105) RL=2

20X- KB Swing (70/55)