10 30 20

P

A. FT
10-9-8-7-6-5-4-3-2-1
sPU
sHSPU

B. @ 0:00 FT
60/40cal Row
40/30cal Bike
20 PCJ 155/105

@ 15:00
q(1:00) x 10
1 PCJ
*68,68,72,72,76,76,80,80,83,83% of 1RM CJ

F

A. FT
10-9-8-7-6-5-4-3-2-1
sPU/RR/Pulldown
DB Press or Pushup

B. @ 0:00 FT
60/40cal Row
40/30cal Bike
20 KBS or DB Snatch

@ 15:00
q(1:00) x 10
5 Sumo DL (bar or KB)
*Build load as form allows