Pause Bench Press- 4X5@75% or RPE5
*15 min cap. 2 sec pause.

Start on any circuit:
C1: 4 sets. Rest 1 min after set.
4X- BB Push Press (135/105)
12X- Pause Push-up (2 sec)

C2: 4 sets. Rest 1 min after set.
4X- Alt. DB Tricep Skull Crusher (35/25’s) RL=1
12X- KB OH Tricep Ext. (55/25)

C3: For time: 12-10-8-6
Plate OH Sit-up (45/35)
Bike or Row (cals)

EC: For time in any order/rep scheme:
50X- DB Thruster (35/25’s)
100X- Mountain Climber RL=1