| Complete circuits in any order: |
| C1: 4 sets. Rest 1 min after set. |
| 8X- Neg. BB Inverted Row |
| 12X- TB Reverse Fly |
| C2: 4 sets. Rest 1 min after set. |
| 8X- Pause DB Bent-over Row (55/35) |
| 12X- TRX Y’s |
| C3: 4 sets. Rest 1 min after set. |
| 8X- Neg. Seated DB Bicep Curl (35/25’s) |
| AMRAP- DB Hammer Curl (35/25’s) |
| C4: 4 Rounds. No Rest. |
| Run 400Y |
| 10X- TTB |
