Start and end with 800Y Run. 

Then, start on any circuit. Complete 4 sets. Rest 1 min after set.
C1: 
8X- Pause BB Inverted Row
12X- Pause TB Reverse Fly

C2:
8X- Pause Inclined Scapular Retraction (55/35’s)
12X- Neg. DB Hammer Curl (25/15’s)

C3:
8X- BB Core Roll-out
12X- Single KB Suitcase Row (45/25) RL=1