Pause Bench Press- 4X10@50% or RPE6.
*16 min cap. 2 sec pause.

Start on any circuit:
C1: 14-12-10-8-6. Rest 1 min after set.
DB Skull Crusher (25/15’s)
KB OH Tricep Ext. (45/35)

C2: 14-12-10-8-6. Rest 1 min after set.
Stationary Lunge (35/25’s) RL=2
Side Lunge RL=1

C3: 25-20-15-10. No Rest.
Run 400Y
Sit-ups
Leg Raises