| Pause Bench Press- 3X3@75% or 4X8@RPE6. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 1X- Push-up Ladder |
| *1st=10X, 2nd=20X, 3rd=30X |
| *Carry Plate OH (45/35) |
| 15X- DB Tricep Kick-back (15/10) RL=1 |
| Run 400Y |
| Pause Bench Press- 3X3@75% or 4X8@RPE6. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 1X- Push-up Ladder |
| *1st=10X, 2nd=20X, 3rd=30X |
| *Carry Plate OH (45/35) |
| 15X- DB Tricep Kick-back (15/10) RL=1 |
| Run 400Y |
