P

A. BP [15]
2×4 @ 80% of 1 RM
2×3 @ 85%
2×2 @ 90%

B. q(2:00) until 150 WBs completed
15/12cal Row + Max WB
*advanced rowers should use 18/14 cals
*Teams of 2 option: Row Together, Synchro WBs

Extra: Base your rep scheme off the u/b sHSPU 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

F

A. Dips 5×10
*challenging sets but maintain 21×1 tempo
*use graviston or dip station with bands
*Bike 90sec at a light pace between sets

B. q(2:00) until 150 AS or WB completed
15/12cal Row + Max AS or WB

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