9 21 21

P

A. Build to a H1 BP

B. BP 5×3 @ 80%

B. 4 RFT [18]
400m Row
80 DU
12 double DB HSC

Extra: Base your rep scheme off the u/b sHSPU test
*5 reps = 4-4-3-3-2
*10 reps = 9-8-8-7-6
*15 reps = 12-10-10-8-6
*20 reps = 18-15-14-10-6
*25 reps = 20-16-16-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets

F

A. Build to a heavy dip set of 5 reps
*maintain a strict 21X1 tempo

B. Dips 5×8
*challenging sets but maintain 21×1 tempo
*use graviston or dip station with bands
*Bike 90sec at a light pace between sets

C. 4 RFT [18]
400m Row
80 SU or 50 Plate hops
12 double DB HSC or DB Squats