4 Rounds. 1 min on: 30 seconds off.

–

Scorpions

Jump Rope

KB Swings (55/35)

TRX Y’s

Side Planks

Complete the circuits below.

–

Circuit 1: 5 Sets. Rest 1 min after set.

3X@80%- Bench Press

8X- DB OHP

Circuit 2: 5 Sets. Rest 1 min after set.

10X- KB Goblet Squat (55/35)

10X ea.- Step-ups

Circuit 3: 4 Rounds for time.

Run 200Y

10X ea.- Single Leg Hip Bridge

10X- Push-ups

Conventional Deadlift- 5X1 build to 1RM or 5X6@RPE8

*20 min to complete.

–

Complete below for time. 3 Rounds.

15X- Pull-ups

10X- DB Suitcase Rows (35/25’s)

100Y- KB Farmer’s Walk (35/25)

–

Buy in: Run 800Y (scale to 600Y)

3 rounds. Every 2 min complete 5 burpees.

15X- Sumo Deadlift (165/105)

15X- DB Push Press (35/25’s)

15X- Weighted Situps (35/25)

Cash out: Run 800Y