Complete in any order.

–

Circuit 1: 4 sets. Rest 60-90sec between.

Back Squat- 2X@80% or 8X@RPE8

10X-DB Front Squats (35/15’s)

Circuit 2: 4 sets. Rest 60-90sec between.

10X- DB Bench Press (55/25’s)

15X- Wide Grip Push-ups

Circuit 3: 3X10. No Rest.

Weighted Sit-ups (35/25)

V Sit-ups

6 Rounds.

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3X- Conventional Deadlifts (75%)

10X- KB Swings (55/35)

5X- Pull-ups

10X- Mini Band Squatted Side Steps

Run 200Y

Complete in order.

Run 600Y

10X- TRX Inverted Rows

15X- KB Stiff Leg DL

Run 400Y

5X- KB Farmers Walk (20Y=1) (55/35’s)

10X- Single DB Suitcase DL (35/15)

Run 200Y

10X- Starfish Sit-ups (LR=1)

25X- Supermans

Bench Press- 4X1 (70/80/90%/1RM for the day) or 4X8@RPE9

*16 Min to complete.

–

5 Rounds for time.

Run 200Y

8X- Wall Balls (20/10)

8X- DB Incline Chest Press (55/25’s)