5 21 21

P

A. 4 X 10 sPress
*Start @ 50% and build to a H10

B. FT
500/400m Row
21 PC 135/95
21 PJ
500/400m Row
15 PC
15 PJ
500/400m Row
9 PC
9 PJ

Extra. 3 sets
8 single leg DB RDL
15 Ab rollers or Barbell Rollouts

F

A. Same

B. FT
500/400m Row
21 DL
21 DB PP
500/400m Row
15 DL
15 DB PP
500/400m Row
9 DL
9 DB PP
*moderate DL weight
*Bar or KBs