Complete 40 Reps on each:

Braced KB Bent-over Row (55/35) RL=1

Pause TRX High Row

Reverse Grip BB Bent-over Row (135/95)

DB Hammer Curl(35/25’s)

Reclined DB Bicep Curl (35/20’s)

*After each do:

15 cal- Bike or Row

AMRAP in 6 min on each. Rest 2 min between.

C1: 8X on each.

Bike or Row (cals)

Sit-up

C2: 8X on each.

Burpee Over Bar

DB Push Press (35/25’s)

C3: 8X on each.

Single Arm KB Swing (35/25) RL=2

KB Core Twist RL=1

Bench Press- Est. a 3RM or 4X10@RPE6.

*16 min cap.

Complete 4 sets. 10 reps on each. Rest 60-90 sec after set.

C1:

H.B. Back Squat (135/105)

Split Leg Lunge Jump RL=1

C2:

DB Incline Bench Press (70/40’s)

Alt. One Arm Elevated Push-up RL=1

Conventional Deadlift- Est. a 5RM or 4X8@RPE6.

*16 min cap.

Complete: 20-16-12-8.

Pull-up

DB Snatch (55/35) RL=2

Bulgarian Lunge (55/35’s) RL=2

Bike or Row (cals)