09 16 22

A. FT [20]
10-9-8-7-6-5-4-3-2-1
sPU or Pulldowns
*the set of 10 shouldn’t be a max effort and shouldn’t be so light that this workout is completed in 5:00

B. FT [20] in Teams of 2
4 sHSPU + 20 DL
8 sHSPU + 16 DL
12 sHSPU + 12 DL
16 sHSPU + 8 DL
20 sHSPU + 4 DL
*315/225 or 75% of 1 RM
*1 PWAT on each movement (share equipment)
*split reps evenly on each set (30 reps on each movement for each person)
*sub DB sPress

Extra: AMRAP [8]
Max rep Hollow Rocks
10 DB Curls