Start on any circuit. Complete 4 sets. Rest 90 sec after set.

C1:

8X- Pull-up

AMRAP- DB Bicep Curl (25/15’s)

C2:

8X- KB Inclined Low Row (55/35’s)

AMRAP- DB Hammer Curl

C3:

8X- Pause Plate Bent-over Reverse Fly (15/10’s)

AMRAP- Reverse Grip Plate Curl (45/35)

*After completing each circuit, do:

50X- Crunches

1 Min- V Sit

Complete 50 Reps on each. Start anywhere.

KB OH Tricep Ext. (55/35)

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

BB Incline Bench Press (155/95)

DB Floor Chest Press (70/45’s)

Plate Side Arm Raise (15/10’s)

*After each, Run 400Y.

Sumo Deadlift- Est. a 5RM or 4X8@RPE6.

*16 min cap.

Complete 4 Rounds:

8X- Goblet Squat (70/55)

8X- Platform Reverse Lunge (55/35’s) RL=2

8X- BB Core Roll-out (225/175)

8X- Burpee Over Bar

Run 200Y

BB Strict OHP- 5X3 Build to RPE10 or 4X8@RPE6.

*15 min cap.

Complete: 20-16-12-8 on each.

C1:

Bench Press (185/125)

Bike or Row (cals)

V Sit-up

C2:

Dual KB Suitcase Row (70/55’s)

Jump Rope (X10)

Core Twist RL=1