11 23 21

P

A. sPress
4×10 @ 60%
1×10+ @ 60%

*RPE of 7-8 on 10+ set (2-3 reps in reserve)

B. FT
27-21-15-9
BJO
Thrusters 95/65

Extra: 5 sets
50’ HS walk
12 Pistols
Rest [1]

F

A. Same w/bar or DBs

B. FT
27-21-15-9
BJO or low hurdle jump overs
DB Thrusters (lighter weight DB)
*if you are in your first few months of CF or have a tendency to get extra sore after heavy shoulder days sub DB FS for DB Thrusters