WU: 3x (Bike 10/7 Cals) + 10 DB Front Rack Lunges
P
A. Pause BS: 6×2. Start with 55% 1RM. Increase as comfort allows (pause for 2 sec at bottom)
B. FT: 30-20-10
STO (135/95)
T2B
Cal Row (Females: 24-16-8)
C. FT [10]: Bike 2.0 miles (3200m)
F
A. same
B. FT: 30-20-10
DB PP (50/35)
HKR or ABMSU
Cal Row (Females: 24-16-8)
C. same
08 20 18