Complete 5 Rounds:

10X- BB Floor Chest Press (135/95)

5X- DB Thruster (35/25’s)

10X- DB Side Arm Raise (25/15’s)

5X- DB Thruster (35/25’s)

10X- DB Front Arm Raise (25/15’s)

5X- DB Thruster (35/25’s)

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

C1:

Single Leg Hip Thrust (70/55) RL=1

MB Hip Abduction RL=1

C2:

Reverse Grip BB Inverted Row

DB Bent-over Reverse Fly (20/15’s)

C3: For time:

Bike or Row (cals)

DB Snatch (55/35) RL=2

Pause Bench Press- 5X5@Build to RPE10.

*16 min cap. 3 sec pause.

Complete 60 Reps on each:

DB Incline Bench Press (55/35’s)

BB OHP (95/75)

KB Tricep Skull Crusher (55/35)

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

*After each, do 150X- Jump Rope

Complete 8 Rounds. Keep rest short.

8X- Step-up RL=1

12X- TTB

8X- DB Plank Pull-thru (35/25) RL=1

12X- Ceiling Touch

8X- Burpee

12X- Kneeling Plate Core Twist (35/25) RL=1