Bench Press- 5X2@80% or 5X8@RPE8

*Rest 60-90 sec between sets.

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Complete circuits in any order.

Circuit 1: 5X8. Rest 30-60 sec.

DB Bench Press (RPE8)

WB Bear Hug Squat (20/10)

Circuit 2: 4X10. Rest 30-60 sec.

TRX Skull Crushers

Push-ups

Jump Rope (x10)

Back Squat- 6X3@65% or 6X8@RPE6

*Rest 1 min between sets.

For time. 21-15-9

Mountain Climbers

Single Leg Stand-ups

TRX Reverse Fly

DB Suitcase Row (35/25’s)

Complete in any order.

Circuit 1: 4 Rounds. Rest 30-60sec after each.

6X- DB Incline Bench Press (55/25’s)

10X- DB Tricpe Ovehead Extension (35/25)

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Circuit 2: 4 Rounds. Rest 30-60sec after each.

10X- TRX Push-ups

10X- Wall Balls (20/10)

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Circuit 3: 3 Rounds. No rest.

15X- Weighted Ceiling Touches (25/15)

15X- BB Core Rollouts

EMOM- 20 min

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Evens:

50X- Jump Rope

10X- KB Swings (55/35)

Odds:

10X ea.- Single DB Strict OHP (25/15)

10X- V situps

* If clock catches you, drop reps by half and finish it out. Then complete 25 wall balls at the end (20/10).