10 11 21

P

A. Seated LLRC [15]
Based on 3min LLRC test
1-3 Reps: 1 rep
4-6 Reps: 3 reps
7+ Reps: 5 reps
*Begin each rep seated on the floor. The goal is to start the LLRC with no assistance from your legs when coming off the floor.
*Note these reps are Leg-less on the way up and the way down

B. FT [20]
100/80 cal Row
50 single DB HPS
30 DB Facing Burpees
150’ single DB OHWL

F

A. q(3:30) x 4
1 set of u/b Chinups or supinated Pulldowns @ 21×0 tempo
*select a weight 1-2 levels higher than last weeks max rep test
*Bike at Moderate pace between sets

B. FT [20]
100/80 cal Row
50 single DB HPS
30 DB Facing Burpees
150’ single DB Walking Lunge
*remove DB from WL if needed