7 12 21

P

A. Supersets
X BS + X FS
*set 1: 8 BS @ 69% + 5 FS @ 66%
*set 2: 6 BS @ 74% + 5 FS @ 68%
*set 3: 4 BS @ 79% + 5 FS @ 70%
*% of 5RM BS

• 2:00 rest between supersets
• last week on squat cycle before a deload

B. AMRAP [20]
40 WB
30/24cal Row
20 T2B
10 single DB PS 70/50

Extra: 3 sets
20 GHDSU

F

A. 4 sets
50’ Walking Lunge (with DBs if form allows)
8 Pulldowns
*21X1 tempo on pulldowns

B. AMRAP [20]
40 AS
30/24cal Row
20 ABMSU
10 single DB hang PS