8 24 21

P

A. 1 set max u/b sHPSU
*we will retest in 12 weeks

B. BP
2×10 @ 62.5% of 1 RM
2×8 @ 67.5%
2×6 @ 72.5%
*1 second pause at lockout

C. FT [30]
7 rounds (3 PP + 3 FS + 3 BJ)
30/21cal AAB
5 rounds (3 PP + 3 FS + 3 BJ)
30/21cal AAB
3 rounds (3 PP + 3 FS + 3 BJ)
*115/85 lb Bar & 30”/24” BJ

F

A. 1 set max u/b Pushups
*we will retest in 12 weeks

B. 6×6 Dips + 90sec light Bike between sets
*use gravitron or dip bar with bands
*challenging sets but maintain 21×1 tempo

C. FT [30]
7 rounds (3 PP + 3 FS + 3 BJ or low hurdle)
30/21cal AAB
5 rounds (3 PP + 3 FS + 3 BJ)
30/21cal AAB
3 rounds (3 PP + 3 FS + 3 BJ)
*DB for PP and FS