Pause Bench Press- 5X3@75% or 4X8@RPE7.

*16 min cap. 3 sec pause at chest.

Start on either circuit:

C1: 4X10. Rest 90 sec after set.

BB Landmine Press (45/35) RL=1

Pause DB Tricep Kick-back (25/15) RL=1

C2: EMOM. Start at 1 rep, add 1 rep each round.

Push-up (floor to lockout)

Sit-up