10 19 21

P

A. BP [20]
Sets 1-2: 8 @ 75%
Sets 3-4: 6 @ 80%
Sets 5-6: 4 @ 85%

B. FT
21 OHS 95/65
800m Run
18 OHS
600m Run
15 OHS
400m Run
12 OHS
200m Run
9 OHS

Extra: Weighted strict Ring Dips
*Base your rep scheme off the u/b sDip test
*5-10 reps = 3-2-2-1-1
*10+ reps = 4-3-3-2-2
*build weight each set

F

A. q(3:30) x 5
1 set of pushups (8-15 rep range) or dips
100’ double DB or KB Farmers Carry
Bike Remaining Time

B. Same w/GS (light-moderate weight)