Complete in order: 20-16-12-8

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Incline Bench (95/45)

Jump Rope (x10)

DB Single Arm Push Press (25/15)

Toes to Bar

Sumo Deadlift- 5X@70%, 3X@80%, 1X@90% or 4X8@RPE7

Rest 60-90 sec between sets.

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4 Rounds for time.

8X ea- Alt. DB Reverse Lunges (25/15’s)

10X- KB Swings (55/35)

8X ea- Plank DB Rows (25/15’s)

Row 150M

Bench Press- 10X3@75% or 10X8@RPE6

*24 min to complete.

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10 min EMOM

10X- Push-ups

5X- Wall Balls (20/10)

Back Squat- 4X10@60% or RPE8

*Rest 60-90 sec between sets.

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Complete 50 Reps on each. All reps completed before moving on. Start anywhere.

Weighted Situps (25/10)

TRX Pistol Squats (LR=1)

Burpees