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

C1:

8X- BB Reverse Grip Bent-over Row (135/95)

AMRAP- DB Bicep Curl (25/15’s)

C2:

8X- TRX High Row

AMRAP- KB Hammer Curl (55/35)

C3:

8X- DB Lat Pull-over (70/55)

AMRAP- Plate Bent-over Reverse Fly (15/10’s)

EC:

100X- Crunch

100X- Bicycle RL=1

Bench Press- Est. a 3RM or 4X8@RPE8.

*16 min cap.

Complete 4 Rounds:

1 Min- KB OH Hold (55/35’s)

20X- DB Incline Bench (55/35’s)

20X- Push-up

20X- TB Tricep Ext.

10 cal- Bike or Row

Conventional Deadlift- 3X1@90% or 4X8@RPE8.

*16 min cap.

Complete 4 Rounds:

8X- BB Reverse Lunge (135/105)

10X- Neg. DB Stiff Leg Deadlift (70/55’s)

12X- Pause Standing Hip Abduction RL=1

Run 400Y

Complete for time: 20-16-12-8-4. Rest 3 min between.

C1:

Step-up (35/25) RL=1

Push-up (floor to lockout)

V Sit-up

C2:

KB Swing (55/35)

Pull-up

Superman

C3:

Run 200Y

Burpee