| Start on any circuit. Complete 4X8. Rest 1 min after set. |
| C1: |
| Pause Inclined Low Row (55/35’s) |
| Neg. DB Hammer Curl (25/15’s) |
| C2: |
| Pause TRX High Row |
| Neg. DB Bicep Curl (25/15’s) |
| C3: |
| Neg. KB Lat Pull-over (55/35) |
| Neg. BB Reverse Grip Curl (55/35) |
| C4: |
| BB Core Roll-out |
| Pause Bird-dog RL=1 |
