Start on any circuit. 
C1: 5 Sets. Rest 1 min after set. 
4X- Pull-ups (RPE10) 
8X- DB Bicep Curl (25/15’s)

C2: 5 Sets. Rest 1 min after set. 
10X- TRX Reverse Grip Row 
15X- TB Reverse Fly

C3: 4 Sets. Rest as needed. 
4X- Farmers Walk (70/45’s) 20Y=1X 
10X- BB Core Roll-out (135/105) 
15 cal- Bike or Row