Bench Press- 5X2@80% or 4X8@RPE7.

*16 min cap.

Complete 3 sets on each. Rest 60-90 sec after set.

C1:

5X- Pause Pull-up

10X- DB Hammer Curl (35/25’s)

C2:

5X- Neg. DB Incline Bench Press (70/40’s)

10X- Diamond Push-up

C3:

5X- BB Strict OHP (135/95)

10X- Plate Truck Driver (45/35) RL=1

H.B. Back Squat- 5X2@80% or 4X8@RPE7.

*16 min cap.

Complete 3 sets on each. Rest 60-90 sec after set.

C1:

10X- Step-up (35/25) RL=1

25X- TRX Mountain Climber RL=1

C2:

1 Min- Squat Hold

25X- Sprinter Lunge RL=1

EC: As quick as possible.

100X- Sit-ups

Start on any circuit:

C1: 75X- BB Floor Chest Press (185/125)

*Every time you rack/rest, 10X- Burpees.

C2: 75X- KB Inclined Low Row (70/55’s)

*Every time you rack/rest, 10X- DB Snatch (55/35) RL=2

C3: 2 min- V sit

*Every time you rest, 25X- Crunches.

Conventional Deadlift- 6X5@70% or RPE6.

*16 min cap.

Complete 4 Rounds. 15 Reps on each.

DB Inclined Hamstring Curl (35/25)

Standing Banded Hip Adduction RL=1

Lying MB Hip Abduction RL=1

Jump Rope (X10)