Warm-Up is 6 Rds For time: -20 Plate Snatches -15 Goblet Squats -10 Plate Straight Leg Sit Ups -5 Burpees To Plate RX+: 45lb/35lb Plate Rx: 35lb/25lb Plate Goal: 15 Min./ Cap: 20 Min. 5 Rds (Single DB): 10 DB Curl (L & R) 10 DB Strict Press (L & R) 10 DB Hang High Pull (L & R) 10 DB Bent Row (L & R) Rest Up to 2:00 Btw Rds Acid Bath - For Time: 500 meter Ski Erg 500 meter Row 1,000 meter Bike Erg Time Cap: 7 minutes

4 Rds: 8 Bear Stands (per Arm) E1MOM15: 12 Lying Tricep Ext: 12 Pullover Press Rest 10-9-8-7-6-5-4-3-2-1: BB Reverse Curl BB Drag Curl BB Regular Curls Acid Bath

1:00 On 2:00 Off for 5 Rds: 10 Seated DBL DB Hammer Curls 10 Standing Cross Body Curls 10 Sec. Hold + 10 Hammer Curls 100 Tricep BB Body...

E2:30MOM20 or 6 Rds: 15 Hamstring Curls (L&R) 15 Toe Elevated Calf Raises (L&R) 1:00 On per + 1:00 Rest for 4 Rds: 15 Tricep Pushdown 15...