Complete 40 Reps on each. All reps must be completed before moving on.

BB Inverted Row

DB Incline Bench Press (70/40’s)

Inclined KB High Row (45/25’s)

DB Floor Chest Press (70/40’s)

Neg. DB Bicep Curl (25/15’s)

Neg. KB Tricep Skull Crusher (55/35)

*15 cal Bike or Row after each.

Complete: 25-20-15-10-5.

Wall Ball (20/14)

Sit-ups

KB Swing (70/55)

Declined Leg Raise

DB Push Press (35/25’s)

Weighted Core Twist (35/25) RL=1

Bike or Row (cals)

HB Back Squat- Est. a 5RM or 5X8@RPE6.

*16 min cap.

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

C1:

8X- Step-down (55/35) RL=1

1 Min- Wall Sit

C2:

8X- DB Single Leg Deadlift (55/35) RL=1

1 Min- BB Hip Thrust Hold (95/75)

Bench Press- Est. a 5RM or 5X8@RPE6.

*16 min cap.

Complete in any order:

75X- Pull-up

75X- DB OHP (55/35’s)

75X- Weighted Push-up (45/35) (floor to lockout)

*Every 3 min, stop and do 5 Burpees.