3 sets (rotate w/ partners)10 Rear Delt Flyes @ 303 Tempo, Light 10 Supermax Extension w/ Pause @ top 10 Scapular Push Ups

Every 2 minutes for 5 sets (10 min) 10 Supine Grip Barbell Row 5 Candlestick Negatives

AMRAP 5 5 Burpees 10 Hollow Rocks 10 Russian KBS 70/53#

Alpha Pause Front Squat 7-7-7-7