07 25 22

P

A. q(2:30) x 5
4-3-2-1-1 OHS
*75,80,85,90-95,95%
*Only go to 90-95% (last 2 sets of 1) if good form & speed in first 3 sets. If form is breaking or there is a lack of speed in the first 3 sets, do 2×4 @ 80% instead of 1-1.

B. FT [16]
400m Run
12 RMU
400m Run
10 RMU
400m Run
8 RMU
400m Run

Extra: 4 rounds
30Sec plank
10 single leg pike raise
10 Hollow Rocks

F

A. OHS: 7-6-5-4-3

B.FT [16]
400m Run
8 sPU + 24 Pushups
400m Run
8 sPU + 16 Pushups
400m Run
8 sPU + 8 Pushups
400m Run