11 1 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 [30]
Max Meter Row
*q(5:00) starting at 0:00
5 RMU
10 HPS 95/65 or KBS
15 BJO

F

A. q(3:30) x 4
1 set of u/b Ring Rows @ 21×0 tempo
*Bike at Moderate pace between sets

B. AMRAP [30]
Max Meter Row
*q(5:00) starting at 0:00
5 Pulldowns
10 KBS
15 BJO