06 21 23

P

A. q(2:30) x 5
BP 3-3-3-3-2
*70,75,80,80,85% of 1RM

B. FT [15]
50-40-30
Pushups
Pullups

C. 10:00 max cals on Echo Bike
*complete as 30sec easy pace / 30sec moderate/hard pace

F

A. q(2:30) x 5
6 dips + 100’ Farmers Carry

B. 6 RFT [15]
5 push-ups
5 pulldowns or sPU
10 cal C2 Bike
*Pick the most difficult push-up scale you can complete 5 perfect form push-ups with and try to hold that over 6 rounds