2 rounds: 60s of Cardio of Choice 8-10 Cuban Presses 4-6e Offset KB Push ups 12-15 Band Pull Aparts

Wide Grip Barbell Bench Press

10, 8, 6, 4, 1

Decline DB Bench Press

3 x 8

Decline Sit Up

3 sets 1. Low to High Cable Chest Fly or Decline DB Chest Fly; 12-15 reps @20X0 - rest 15 sec 2. DB Full Raise; 10-12 reps @20X0 - rest 15 sec 3. Incline DB Tricep Kickback or Dual DB Tricep Kickback; 10-12 reps @20X0 - - rest 90-120 sec and back to 1

Front Rack Carry

2 min Cardio of Choice Then, 3 sets Cardio Sprint 15 sec Reverse Nordic Band Assisted 6-8 reps Cossack Squat 5-7 reps/side Lateral Band Walk 10 steps/side

Pause Back Squat

3 x 3

Alt Drop Lunge

1 x 80

3 sets 1. Assisted Noric Hamstring Curl OR Machine Hamstring Curl; 10-12 reps @30X0 - rest 15 sec 2. KB Sumo Jump Squat; 15 reps - directly into 3. Heels Elevated Wall Sit; 30-45 sec - - rest 90 sec and back to 1

2-3 sets 1. Hanging Knee Raise + Straight Leg Lower; 6-10 reps @20X0 - rest 30 sec 2. Lateral Banded Walk; 10-15 reps/side - - rest 30-60 sec and back to 1

2 Min cardio of choice into 2-3 sets 15 Band Pull Aparts 10 Supermans 5/5 Dead Bug

Deadlift

5 x 5

Lat Pulldown

10, 10, 8, 6, MAX, MAX

Split Stance 1-Arm DB Row

3 x 12

Dual DB Flutter Kicks

3 x 1:00

Alternating DB curls

DB Reverse Fly

DB Farmer's Carry

Run/Bike/Row 1:00 @70% effort 1:30 @80% effort 2:00 @90% effort 1:30 @80% effort 1:00 @70% effort EMOM x 6 min 1st) 10 Side Plank Hip Taps/side 2nd) 20 sec Single Leg Hip Thrust Hold Run/Bike/Row 1:00 @70% effort 1:30 @80% effort 2:00 @90% effort 1:30 @80% effort 1:00 @70% effort EMOM x 6 min 1st) 20-30 sec Half Push Up Isometric 2nd) 20 sec Chin Over Bar Isometric Run/Bike/Row 1:00 @70% effort 1:30 @80% effort 2:00 @90% effort 1:30 @80% effort 1:00 @70% effort