10 5 21

P

A. BP
Sets 1-2: 10 @ 65%
Sets 3-4: 8 @ 70%
Sets 5-6: 6 @ 75%

B. FT [30]
300 DU
2 mile Run
100 T2B
*Partition however you would like
*Options
10 rounds (320m run + 30 DU + 10 T2B)
4 rounds (800m run + 75 DU + 25 T2B)

Extra: sHSPU [15]
Base your rep scheme off the u/b sHSPU test
*5 reps = 3-3-3
*10 reps = 5-5-5
*15 reps = 7-7-7
*20 reps = 9-9-9
*25 reps = 11-11-11

F

A. q(2:30) x 6
7 Dips
*Recovery bike between sets

B. FT [30]
300 SU
2 mile Run or 6,400m Bike or 4,000m Row
100 ABMSU
*Partition however you would like
*Options
10 rounds (320m run + 30 SU + 10 ABMSU)
4 rounds (800m run + 75 SU + 25 ABMSU)