Start on any circuit. Negatives at 3 sec. 
C1: 4 sets. Rest 1 min after set. 
5X- Neg. Pull-up 
25X- Plate Bent-over Row (45/35)

C2: 4 sets. Rest 1 min after set. 
5X- Neg. Bicep Curl (35/25’s) 
25X- TB Reverse Fly

C3: 4 sets. Rest 1 min after set. 
5X- Lateral Landmine Row (35/25) 
25X- Plate Hammer Curl (35/25)

C4: For time: 12-10-8-6. 
TTB 
Row (cals)