Pause Bench Press- 5X3@75% (hold pause for 2 thousandth count)

*18 min to complete.

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AMRAP 15 Min.

8X- DB Incline Chest Press (55/25’s)

10X- Diamond Push-ups

12X- Mountain Climbers

14X- TRX Skull Crushers

Back Squat- Complete 20 reps @75%

*20 min to complete. Do it in as few sets as possible.

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Complete in order.

Circuit 1: 5X8

BB Push Press (95/65)

Plate OH Lunges (25/15)

Circuit 2: 3X15

Strict Hanging Leg Raise

Weighted Ceiling Touch (25/15)

TRX Hamstring Curls

Complete 5 rounds. Must be done in order. Form over speed.

Sumo Deadlifts- 5X@60%

10X- DB Lat Pull-overs (55/35)

10X- TRX Y’s

10X ea.- Single Leg Hip Bridge

Incline Bench Press- 5X5@RPE8

*Rest 1 min between sets.

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Complete for time. 12-11-10-9-8

Seated DB OHP (35/15’s)

50X- Jump Rope

DB Floor Chest Press (55/25’s)

50X- Jump Rope