7 30 21

P

A. Supersets
X BS + X FS
*set 1: 3 BS @ 90% + 5 FS @ 70%
*set 2: 3 BS @ 94% + 5 FS @ 72%
*set 3: 3 BS @ 98% + 5 FS @ 74%
*% of 5RM BS

• 2:00 rest between superset

B. 4 RFT
500m Row
9 DL 275/185
18 kHSPU or 12 sHSPU

F

A. Superset
4 x 10 GS + 4 x 6-10 Pulldowns

B. 4 RFT
500m Row
9 DL (KB,KBs, or Bar)
18 DB PP or 12 DB sPress