BB Hip Thrust- 5X10@RPE8.

*15 min cap.

Complete 4 Rounds. 8 Reps on each.

Single Leg Stand-up (35/25) RL=1

Sit-ups

BB Suitcase Deadlift (95/75) RL=1

TTB

Skier Lunge Jump RL=1

Kneeling Core Twist (35/25) RL=1

BB Push Press- 4X5@75% or 4X8@RPE7.

*16 min cap.

Complete 4 Rounds. 10 Reps on each.

DB Bench Press (80/45’s)

Jump Rope (X10)

Weighted Push-up (45/35)

Bike or Row (cals)

TRX Skull Crusher

Complete: 4X8. Rest 60-90 sec after set.

C1:

Chin-up

TB Reverse Fly

C2:

Braced DB Bent-over Row (55/35) RL=1

DB Bicep Curl (35/25’s)

C3:

DB Lat Pull-over (70/45)

KB Hammer Curl (55/35)

*After each do:

30 sec- Bird-dog RL=1

30 sec- Side Plank RL=1

L.B. Back Squat- Est. a 10RM or 4X6@RPE7.

*16 min cap.

Complete 4 Rounds:

5X- Sumo Deadlift (70% or 135/105)

5X- Burpee Over Bar

10X- TRX Box Hamstring Curl

10 cal- Bike or row

15X- Goblet Squat (55/35)

15X- Jump Squat