Complete: 25-20-15-10-5

H.B. Back Squat (135/105)

DB Bench Press (55/35’s)

Jump Rope (X10)

Split Leg Lunge Jump RL=1

Push-up (floor to lockout)

Run 200Y

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

Sumo Deadlift (135/105)

DB Snatch (55/35) RL=2

Chin-up

Bike or Row (cals)

Bulgarian Lunge (55/35’s) RL=2

DB Bicep Curl (25/15’s)

Complete 4X10 on each. Rest 90 sec after set.

C1:

BB Front Squat (65% or 115/95)

30 sec- Side Plank Adductor Hold RL=1

C2:

DB Front Arm Raise (25/15’s)

1 Min- KB Front Rack Hold (55/35’s)

C3:

Incline DB Bench Press (70/45’s)

AMRAP- Push-up

EC: For time:

50X- Burpee

AMRAP in 8 min on each. Rest 2 min between.

C1: 10X on each.

Sprinter Lunge RL=1

DB Push Press (35/25’s)

Sit-up

C2: 10X on each.

Skier Lunge Jump RL=1

KB Plank Pull Through (35/25) RL=1

Alt. Superman RL=1

EC:

Run 1 Mile