8 17 21

P

A. FT
30/24cal AAB
120 DU
30/24cal AAB
*OTM 7 DL 185/135

B. 3 Sets NFT
10 single leg RDL (5 per side)
20-30sec Supinated Grip Hang
1:00 HS Walk Practice

F

A. FT
30/24cal AAB or 50/40 BikeErg Cals
120 SU or 30 BJ/Step ups
30/24cal AAB or 50/40 BikeErg Cals
*OTM 5 DL

B. 3 Sets NFT
21 Russian KBS
0:10-0:20 Supinated Flex Hang or 15 DB Curls
0:20-0:30 Hollow hold or HS Hold