P
A. BP [20]
Sets 1-2: 4 @ 80%
Sets 3-4: 3 @ 85%
Sets 5-6: 2 @ 90%
B. FT [25]
1 round Macho Man + 50 DU
2 rounds Macho Man + 50 DU
3 rounds Macho Man + 50 DU
4 rounds Macho Man + 50 DU
5 rounds Macho Man + 50 DU
*135/95
*Macho Man = 3 PC + 3 FS + 3 PJ
Extra: Deficit sHSPU [15]
Base your rep scheme off the u/b sHSPU test
*5 reps = 3-2-2-2-1
*10 reps = 4-3-3-3-2
*15 reps = 9-8-7-7-6
*20 reps = 12-10-8-8-6
*25 reps = 18-15-12-10-6
*2”/1”deficit
F
A. q(3:30) x 5
1 set of pushups (8-15 rep range) or dips
4 Broad Jumps for Max Distance
Bike Remaining Time
B. FT [25]
1 round Macho Man + 50 SU
2 rounds Macho Man + 50 SU
3 rounds Macho Man + 50 SU
4 rounds Macho Man + 50 SU
5 rounds Macho Man + 50 SU
*135/95
*Macho Man = 3 Double DB HPC + 3 DB FS + 3 DB PP