Start on any circuit. Complete 4X10 on each. Rest 60-90 sec after set.

C1:

Platform Sumo Squat (70/55’s)

Side Lying Hip Raise RL=1

C2:

Pause TRX Low Row

Inclined Y’s

C3:

Pause Seated DB Bicep Curl (25/15’s)

Seated DB Hammer Curl

Complete 5X8 on:

Close Grip Bench (165/105)

Plate Truck Driver (45/35) RL=1

KB OH Tricep Ext. (70/45)

DB Side Arm Raise (25/15’s)

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

Bike or Row (cals)

H.B. Back Squat- Est. a 10RM or 4X8@RPE6.

*16 min cap.

Complete each for time: 20-16-12-8 on each. Rest 3 min after circuit.

C1:

Bike or Row (cals)

Wall Ball (20/14)

Sit-up

C2:

KB Swing (70/55)

Burpee

Bicycle RL=1

Complete: 8-10-12-10-8 on each. Rest 60-90 sec after set.

C1:

One Arm DB Bench Press (70/45) RL=1

One Arm KB Suitcase Row (70/45) RL=1

C2:

Pull-up

DB Incline Bench Press (70/40’s)

C3:

DB Bent-over Reverse Fly (25/15’s)

DB OHP (35/25’s)