| Pause L.B. Back Squat- 3X5@65% or RPE5. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 10X- KB Suitcase Row (55/35) RL=1 |
| 30 sec- ISO. Bird-dog RL=1 |
| 10X- DB Hammer Curl (35/25’s) |
| 1 Min- ISO. Superman |
| 10X- Pause DB Bent-over Reverse Fly (15/10’s) |
| EC: |
| 50 cal- Row |
