8 25 21

P

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

B. DL 5×4 @ 60%
*deadstop DL, reset each rep

DL 5×4 @ 65%
*touch and go reps

C. FT [35]
1500m Row
1200m Run
Rest [3]
1000m Row
800m Run
Rest [3]
500m Row
400m Run

F

A. 1 set max u/b sPU or Pulldowns
*we will retest in 12 weeks. Note the pulldown weight you are using for the retest
*if doing pulldowns select a challenging weight that you could get 10+ reps with

B. DL 5×4 @ 60%
*deadstop DL, reset each rep
*bar or 2 KBs

DL 5×4 @ 65%
*touch and go reps
Bar or 2 KBs

C. Same