8 31 21

P

A. BP [15]
2×6 @ 73% of 1 RM
2×5 @ 78%
2×4 @ 83%
*1 second pause at lockout

B. FT [15]
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65
T2B
Lateral Barbell Burpees

Extra: sHSPU [15]
Base your rep scheme off last weeks u/b sHSPU test
*5 reps = 4-3-3-2-1
*10 reps = 9-8-7-6-5
*15 reps = 12-10-8-6-4
*20 reps = 18-15-12-8-4
*25 reps = 20-16-12-8-4
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets

F

A. Dips 6×8
*challenging sets but maintain 21×1 tempo
*use graviston or dip station with bands
*Bike 90sec at a light pace between sets

FT [15]
10-9-8-7-6-5-4-3-2-1
DB Thrusters
ABMSU
Lateral Burpees over DB, AB mat, or low hurdle