Start on any circuit:
C1: 4 sets. Rest 90 sec after set.
4X- Neg. Pull-up
8X- Neg. Inclined Row (55/35’s)
8X- Neg. DB Bicep Curl (25/15’s)

C2: 4X8. Rest 90 sec after set.
Single KB Suitcase Row (55/35) RL=1
DB Hammer Curl (25/15’s) *Hold one at 90
TRX Reverse Fly

C3: 4 rounds. 
Run 400Y
15X- DB Plank Row (25/15) RL=1
15X- Hand weighted Bird-dog (10/5) RL=1