10 25 21

P

A. Seated LLRC [15]
Based on 3min LLRC test
1-3 Reps: 3 rep
4-6 Reps: 5 reps
7+ Reps: 5-7 reps

B. AMRAP [20]
5 sPU
10 single DB PS 70/50
15 Lateral DB Burpees

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 your max rep test
*Bike at Moderate pace between sets

B. AMRAP [20]
5 sPU or heavy Pulldown
10 single DB PS
15 Lateral DB Burpees