Sumo Deadlift- 50X@65% or 185/125

*Every time you rest, complete:

10X- Chin-up

10X- DB Hammer Curl (35/25’s)

10X- Banded Lying Hamstring Curl

10X- MB Skier Lunge Jump RL=1

BB Front Squat- 4X8@60% or RPE5.

*15 min cap.

Complete: 20-16-12-8 on each. Rest 1 min after set.

C1:

Stationary Lunge (35/25’s) RL=1

Bike or Row (cals)

C2:

Bench Press (165/105)

Burpee

EC:

100X- Situp

2 Min- Hollow Hold

Complete in order:

100X- Push-up

90X- Goblet Squat (55/35)

80X- Sit-up

70X- KB Swing (55/35)

60X- Chin-up

50X- Bicycle RL=1

40X- Wall Ball (20/14)

30X- TRX Low Row

200Y- Run

10 cal- Bike or Row

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

C1:

10X- BB Floor Chest Press (185/115)

15X- Diamond Push-up

C2:

10X- KB Inclined Low Row (55/35’s)

15X- DB Bicep Curl (25/15’s)

C3:

45 sec- KB Farmers Hold (70/55’s)

45 sec- DB OH Hold (55/35’s)

*After each, run 600Y.