Pause Bench Press- 5X5@60% or RPE5 
*16 min cap. 2 sec pause.

Start on any circuit. 
C1: 4 sets. Rest 1 min after set. 
15X- KB Inclined Row (45/35’s) 
10X- TRX Bicep Curl

C2: 4 sets. Rest 1 min after set. 
15X- DB Floor Chest Press (55/35’s) 
10X- DB Tricep Kickback (25/15)

C3: 3 Rounds for time: 
250M- Bike 
200X- Jump Rope 
15X- V Sit-up