5 7 21

P

A. q(1:00) x 10
2 Box Squats or Pause BS
*65% of 5 RM BS
*box height at parallel

B. 10 RFT
3 BMU
6 FS 155/105
9/6 cal AAB

Extra: q(3:00) x 3
25’ double DB FR WL (pausing)
25’ double DB FR WL
*Build weight across 3 sets
*pausing 1sec with knee on ground

F

A. q(1:00) x 10
2 Pause BS
*65% of 5 RM BS
*2sec Pause in bottom position (22X1 tempo)

B. 10 RFT
3 Pulldowns
6 DB FS
9/6 cal AAB