Pause Sumo Deadlift- 5X3 Build to RPE10 or 4X8@RPE6.

*16 min cap. 3 sec pause at knee.

Complete: 20-16-12-8. Rest as needed.

C1:

Single Leg Hip Thrust (55/35) RL=2

Single Leg Deadlift (55/35) RL=2

C2:

BB Inverted Row

DB Bent-over Reverse Fly (25/15’s)

BB Front Squat- Est. a 5RM or 4X10@RPE6.

*15 min cap.

Start on either circuit. Complete: 20-16-12-8.

C1:

BB Strict OHP (115/85)

Push-up (floor to lockout)

C2:

Stationary Lunge (35/25’s) RL=2

Wall Ball (20/14)

Buy in/out 800Y Run.

Complete 3 Rounds on each:

C1:

15X- Conventional Deadlift (135/105)

10X- BB Bent-over Row (135/105)

5X- Burpee Over Bar

C2:

15X- DB Front Squat (55/35’s)

10X- DB Bench Press (55/35’s)

5X- DB Thruster (55/35’s)

Tempo Front Squat- 4X4@70% or RPE6.

*15 min cap. 3-3-1 tempo.

Complete 4 Rounds:

20X- Dual KB Quad Extension (35/25’s)

20X- TRX Hamstring Curl

15X- MB Squatted Side Step RL=1

15X- Side Lunge RL=1

15 cal- Bike or Row