5 Rounds (not for time)
8R/8L Alt DB Bench Press
8 Glute Bridge w/ 5s Eccentric + Leg Curl
8 Weighted Ring Rows w/ Feet Elevated
8 Strict Toes To Bar
Circuit through movements with minimal rest. Use first 2 rounds as warmup. Rest 1:30 between rounds.
After Party:
3 Rounds
15 Band Pullaparts
10R/10L Hammer Curls
