Conventional Deadlift- 5X3@80% or 4X8@RPE7.

*16 min cap.

Complete 4 sets on each. Rest 1 min after set.

C1:

5X- Chin-up

10X- DB Bicep Curl (35/25’s)

C2:

5X- Platform Reverse Lunge (55/35’s) RL=1

10X- Inclined DB Hamstring Curl (45/35)

H.B. Back Squat- Est. a 3RM or 4X8@RPE7.

*16 min cap.

Complete circuits in any order:

C1: 4 sets. Rest 90 sec after set.

8X- Bench Press (70% or 135/85)

AMRAP- DB OH Tricep Ext. (55/35)

C2: E2MOM for 4 Rounds:

25X- Jump Squat

20X- Mountain Climber RL=1

15X- V Sit-up

AMRAP in 25 min. Start at 2 reps, add 2 reps each round.

Pull-up

Bike or Row (cals)

Conventional Deadlift (135/105)

Skier Lunge Jump Jump RL=1

KB Inclined Low Row (55/35’s)

H.B. Back Squat- 4X6@75% or RPE6.

*16 min cap.

Complete 3 Rounds:

20X- Forward Stepping Lunge RL=1

20X- DB Floor Chest Press (55/35’s)

20X- TB Tricep Ext.

20X- Wall Ball (20/14)