09 12 22

P

A. 3 RFQ [15]
3-3-3 PC @ 60,65,70% [3]
REST [3]
3-3-3 PC @ 65,70,75% [3]
REST [3]
3-3-3 PC @ 70,75,80% [3]
*Minimal rest between weight changes

B. q(2:00) x 5
18/13cal any Concept 2 Machine
1 set of u/b CJ 115/85
*sets of CJ are 15-12-9-6-3
*target 1:00 on calories and adjust cals as needed. Ideally you are able to pick a challenging calorie number that you can hold over all 5 sets

C. sRing Dips
5×10
REST [1:30]

F

A. q(3:00) x 5
8 Pushups
50’ sled push
8 Pulldowns

B. q(2:00) x 5
18/13cal any Concept 2 Machine
1 set of Sandbag to Shoulder
*sets are 6-5-4-3-2
*target 1:00 on calories