Complete: 12-12-10-10-8-8.

Sumo Deadlift (135/105)

Burpee Over Bar

Stationary Lunge (55/35) RL=1

Bike or Row (cals)

Single Leg Hip Thrust (55/35) RL=1

Run 200Y

Complete: 4X10 on each. Rest 90 sec after set.

C1:

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

DB Hammer Curl (25/15’s)

C2:

Inclined High Row (35/25’s)

DB Bicep Curl (25/15’s)

C3:

Hang from Rig (1 Min)

DB Reverse Grip Curl (25/15’s)

*After each circuit:

100X- Jump Rope

10 cal- Bike or Row

Bench Press- Est. a 10RM or 5X8@RPE6.

*16 min cap.

Complete 40 Reps on each:

DB Floor Chest Press (70/45’s)

BB Incline Bench Press (165/95)

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

TRX Skull Crusher

*Run 400Y after each.

HB Back Squat- 6X3@75% or 5X8@RPE6.

*16 min cap.

Complete 40 Reps on each.

BB Stiff Leg Deadlift (185/125)

Side Lying Hip Raise RL=1

MB Hip Flexion RL=1

Banded Hip Adduction RL=1

*After each, do 15X:

Ceiling Touch

Decline Leg Raise

Core Twist RL=1