Neg. Pull-up- 5X3@RPE10.

*14 min cap. 3 sec negative.

Complete 4 sets on each.

C1: 8X on each. Rest 90 sec after set.

Pause KB Inclined Low Row (55/35’s)

Neg. TRX Bicep Curl

C2: 12X on each. No rest.

BB Hold (185/145) (1 Min)

BB Core Roll-out

Starfish Sit-up RL=1

Row (cals)