Warmup: ROM, dynamic stretches, 1 minute jump rope, 15 walking toe touches, 15 tuck jumps, 15 inchworms
WOD: 2 Rounds: each circuit for 8 minutes with 2 min rest between circuits; 4 rounds with 2 min to complete 8 reps of:
Circuit 1: Barbell Complex
RDL; Bent over row; Upright row; Press; Forward raise; OH Lunges (R2 = OH Squats)
Rest 2 minutes
Circuit 2: KB Complex
Pulse squat; Split squats; Step Ups; Narrow Squats, Sumo Squat; Pistols
Circuit 3: Banded Complex
Pull up; Lat Pull down; Lat Rows; Torso Twist, Bicep Curl; Tricep curls
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