| Pull-up- 5X3@RPE10 |
| *14 min cap. |
| Start on any circuit. |
| C1: 4X8. Rest 1 min after set. |
| Pause BB Inverted Row |
| DB Hammer Curl (35/25’s) |
| C2: 4X8. Rest 1 min after set. |
| DB Lat Pull-over (70/45) |
| Plate Farmers Hold (45/35’s) |
| C3: |
| Run 1 mile |
| Pull-up- 5X3@RPE10 |
| *14 min cap. |
| Start on any circuit. |
| C1: 4X8. Rest 1 min after set. |
| Pause BB Inverted Row |
| DB Hammer Curl (35/25’s) |
| C2: 4X8. Rest 1 min after set. |
| DB Lat Pull-over (70/45) |
| Plate Farmers Hold (45/35’s) |
| C3: |
| Run 1 mile |
