06 30 23

P

A. q(3:00) x 5
Set 1: 3 PP + 2 PJ + 1 SJ @ 70% of 1RM PP
Set 2-3: 2 PP + 2 PJ + 1 SJ @ 75%
Set 4-5: 1 PP + 1 PJ + 1 SJ @ 80%

B. q(4:00) x 5
25 WB 20/14
200’ KB Farmers Carry 70/53
8 sHSPU
*note RX WBs are to a 10’ target for everyone in this workout

Extra: 4 RFQ
1:00 Weighted Wall Sit
15 Banded Pull-throughs

F

A. q(3:00) x 5
6 PP + recovery bike @ 6 RPE

B. q(4:00) x 5
25 WB or AS
200’ KB Farmers Carry
8 DB sPress