7 16 21

P

A. 3 Supersets
X BS + X FS
*set 1: 5 BS @ 79% + 5 FS @ 72%
*set 2: 5 BS @ 84% + 5 FS @ 74%
*set 3: 5 BS @ 89% + 5 FS @ 76%
*% of 5RM BS

• 2:00 rest between supersets
• next week is a deload for this squat cycle

B. 3 RFT [25]
400m Run
10 PC
500/400m Row
10 PJ
*155/105

F

A. Superset
4 x 10 GS + 4 x 6-10 Chinups (supinated pulldowns)

B. 3 RFT [25]
400m Run
15 KBS
500/400m Row
10 DB PP