5 25 21

P

A. Bench Press
4 @ 80% of 5RM
2 @ 95%
4 @ 80%
2 @ 100%
4 @ 80%
2 @ 105%

B. AMRAP [15]
10 DL 225/155
10 double DB PP 50/35
10/7 cal AAB

Extra: 3 sets
8 Half Kneeling single arm Arnold Press
8 DB Rows
8 double DB Skull Crushers

F

A. 6×8 Pushups
*21X1 tempo
*scale height to make 8 reps u/b but challenging

B. AMRAP [15]
10 DL (bar or KBs)
10 double DB PP
10/7cal AAB
*DL weight should be moderate (complete 10 reps in 1 set easily when fresh)
*Select a DB PP weight that you can complete 10 u/b reps on most sets of the AMRAP