Pause Conventional DL- 3X5@60% or RPE4
*15 min cap. 3 sec pause at knee.
Start on any circuit once done:
C1: 5 sets. Rest 1 min after set.
5X- BB Reverse Grip Bent-over Row (135/85)
15X- Plate Bent-over Reverse Fly (15/10’s)
C2: 4 sets. Rest 1 min after set.
5X- DB Bicep Curl (25/15’s)
15X- DB Hammer Curl
C3: For time: 15-12-9-6.
TTB
Dragonfly