Complete: 30-25-20-15-10.

Squat

Push-up

Dual DB Suitcase Row (55/35’s)

Sit-up

*Every 3 min stop and do 5 Burpee’s.

H.B. Back Squat- 4X8@60% or RPE6.

*15 min cap.

Complete 50 Reps on each:

Lying Banded Hamstring Curl

Side Lying Hip Raise RL=1

Single Leg Deadlift RL=1 (35/25)

*After each, do:

15X- DB Thruster (55/35’s)

15X- DB Core Twist (55/35) RL=1

Negative Bench Press- 4X6@65% or RPE6.

*15 min cap. 3 sec. negative.

Complete 60 Reps on each:

KB Skull Crusher (55/35)

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

DB Floor Chest Press (70/45’s)

*After each, do:

200X- Jump Rope

15 cal- Bike or Row

Buy in/out with 800Y run.

Complete: 8-10-12-10-8.

BB Inverted Row

V Sit-up

KB Hammer Curl (55/35)

BB Core Roll-out

Reclined DB Bicep Curl (25/15’s)

Hollow Hold (30 sec)