3 Rounds – X-Fit Body Building

15 Sumo Deadlifts, KB/BB option

20 Cossack Squats, 70/53

30 SA Rows (10/arm), 70/53

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4 Rounds- cardio curls

400m Run

Bicep Curl 21’s

*7 half reps (botttom to 90 degrees), 7 half reps (midway to top), 7 full reps

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5 Rounds – Mid-Line Mania

20 Sit-ups

1 min plank