Complete in order.

–

Run 400Y (scale 200Y)

20X- Wall Balls

20X- Toes to Bar

Run 400Y

20X- Burpees

20X- V sit-ups

Run 400Y

20X- TRX Mountain Climbers

20X- Startfish Situps

Complete the circuits in any order.

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Circuit 1: 16-14-12-10. Rest 1 min after each set.

Alt. DB Snatch (55/35)

Mini Band Squatted Side Steps

KB Stiff Leg Deadlift (55/45)

Circuit 2: 4X12. Rest 1 min after each set.

Strict Pull-ups

Inclined DB Rows

Superman’s Holds (3 sec pause)

Bench Press- 5X3@85% or 5X8@RPE8

*18 min to complete.

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18 min AMRAP

10X- Squat (135/85)

6X- DB Incline Bench (55/35’s)

15X- Squat Jumps

100Y- Plate OH Walk (45/25)

EMOM 8 min

Sumo Deadlift- 3X@70% or 6X@RPE7

–

For time: 15-12-9

Bulgarian Lunge (35/20)

TRX Reverse Grip Row

Slosh Tube Sit-ups

Run 200Y