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

Share - Choose Your Platform

More From Propel Fitness

More From PFC

Call Today

Try a free week of classes!

Call Today

Try a free week of classes!