Complete 3 Rounds. 1 min Working: 30 sec off.

Squat

Sit-up

Push-up

Pull-up

Bike or Row (cals)

*Only rest you get, is the 30 sec between.

Pause L.B. Back Squat- 4X5@65% or RPE6.

*15 min cap.

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

C1: 15X on each.

MB Hip Extension

MB Hip Abduction

MB Hip Bridge

C2: 10X on each.

Inclined Low Row (55/35’s)

DB Reverse Grip Curl (25/15’s)

DB Hammer Curl (25/15’s)

EC:

500X- Jump Rope

Complete: 4X12 on each. Rest 60-90 sec after set.

C1:

BB Incline Bench Press (135/85)

Push-up

C2:

DB Front Arm Raise (25/15’s)

DB Side Arm Raise

C3:

Skull Crusher (55/35)

TB Tricep Ext.

*After each, do:

20X- Core Twist RL=1

30 sec- Hollow Hold