| Warmup 4 sets 6 back rack lunges up to workout weight 4 hand release pushups/hspu |
| Workout 26:00 (4 rounds) cap 5:00 of work, 2:00 of rest until 9 rounds are completed of 10 back rack lunges 95/65 (total) 10 hand release pushups 5 burpee pullups Rx+6 strict hspu and/or 115/75 on the lunges |
| Finisher 3 sets of 15 bicep curls 15 tricep extensions 15 lateral raises |
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