| Start on any circuit. Complete 4X10 on each. Rest 60-90 sec after set. |
| C1: |
| Chin-up |
| KB Suitcase Row (55/35) RL=1 |
| Neg. TRX Bicep Curl |
| C2: |
| DB Inclined High Row (35/25’s) |
| T.B. Reverse Fly |
| Neg. DB Hammer Curl (25/15’s) |
| C3: |
| Iso. Weighted Bird-dog (30 sec) (10/5) |
| Iso. Weighted Superman (30 sec) (10/5) |
| 500M- Bike or Row (meters) |
