9 13 21

P

A. sPU [15]
Base your rep scheme off the u/b sPU test
*5 reps = 4-3-3-3-2
*10 reps = 9-8-7-7-6
*15 reps = 12-10-8-8-6
*20 reps = 18-15-12-10-6
*25 reps = 20-16-12-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
*recovery pace bike 2 minutes after each set

B. FT [20]
10-8-6-4-2
RMU
Devils Press
DB box step-overs

F

A. Pulldowns
15-12-10-8-6
*recovery pace bike 2 minutes after each set

B. FT [20]
10-8-6-4-2
RR
Pushups
Devils Press
DB box step-overs