| Start on any circuit. Complete 4 sets on each. Rest 60-90 sec after set. |
| C1: |
| 4X- Pause Pull-up |
| 8X- Neg. KB Hammer Curl (55/35) |
| C2: |
| 4X- Pause KB Inclined Low Row (70/45’s) |
| 8X- Neg. Inclined DB Preacher Curl (25/15’s) |
| C3: |
| 4X- Pause TRX High Row |
| 8X- BB Reverse Grip Curl |
| EC: 21-15-9. |
| Bike or Row (cals) |
| Burpee |
