| Complete: 8-10-12-10-8. |
| Pull-up |
| Bike or Row (cals) |
| Inclined DB Reverse Fly (25/15’s) |
| DB Snatch (55/35) RL=1 |
| KB Hammer Curl (70/45) |
| Run 200Y |
| Plate Reverse Grip Curl (45/35) |
| Complete: 8-10-12-10-8. |
| Pull-up |
| Bike or Row (cals) |
| Inclined DB Reverse Fly (25/15’s) |
| DB Snatch (55/35) RL=1 |
| KB Hammer Curl (70/45) |
| Run 200Y |
| Plate Reverse Grip Curl (45/35) |
