A. Metabolic Circuit 2x10 Squat, can be done from racks 2x13 Deficit Push Ups, ideally using paralletes 2x13 Ring Rows 2x10 Single Arm Kettbell RDL 2x10 Thruster, pulled from ground 2x13 Toes To Bar 2x10 Straight Bar Curls 2x13 Banded Tricep Extensions Notes: This week is going to be different then the previous. With the increased weights, and repetitions it is and should be taking longer. So this week you will be resting 60 seconds after the completion of each set. We will set a running clock and you are responsible for their rest time. For the barbell movements you are going to shoot just short of broke. Next week we are going to have you take some weight off, and we will be increasing volume to 3x10.

A. Deadlift 3RM B. 12.9.6.3 Power Cleans 185/125 Single Arm Kettlebell Bent Over Row 70/55 Notes: For the Rows you will be doing the rep scheme on EACH arm. So for instance 12 Rows Right Arm, 12 Rows Left Arm. No breaking the reps up, you must finish all 12 on one arm before you move to the other.

A. 20 minutes to find push press 1rm Note: if you are just off the fundamentals within the last two months, perform a 3rm B. Teams of 3 12 minute amrap 25 yard run x 4 (100m total) Max calorie row Max goblet squat ahap