Tempo Bench Press- 5X3@80% or 4X8@RPE6.

*16 min cap. 3-3-0 tempo.

Start on any movement. Complete all reps before moving on.

50X- DB Incline Bench Press (70/40’s)

50X- Stationary Lunge (55/35’s) RL=2

75X- Hand Release Push-up

75X- BB Front Squat (135/105)

*Complete 20X Burpee after each movement.

L.B. Back Squat- Est. a 3RM or 4X8@RPE6.

*16 min cap.

Complete: 12-10-8-6 on each. Rest 1 min after set.

C1:

Bulgarian Lunge (55/35’s) RL=1

Alt. TRX Hamstring Curl RL=1

C2:

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

DB Bicep Curl (25/15’s) RL=1

*Hold one at 90 degrees.

C3: For time:

KB Swing (70/55)

TTB

AMRAP in 25 Min. Start at 3 reps, climb by 3 reps each round. Pull-up

V Sit-up

DB Bench Press (70/45’s)

Core Twist RL=1

DB OHP (35/25’s)

EC: Run 1 mile.

L.B. Back Squat- 4X10@65% or RPE6.

*16 min cap.

Start on either circuit:

C1: 3 sets. Rest 90 sec after set.

10X- DB Front Squat (55/35’s)

30 sec.- ISO. Lunge Hold RL=1

C2: For time: 21-15-9.

Wall Ball (20/14)

Sit-up

Bike or Row (cals)