9 27 20 or 9 28 20

Class

A. q(1:00) x 5
2 BS
REST [1]
q(1:00) x 5
1 BS
*70,73,76,79,82%, rest,84,87,87-96%

B. q(4:00) x 5
30 AS
20/15 cal Bike
7 CJ 115/85

C. For Quality
Max effort sHSPU + Max effort sPU
REST [1]
80% sHSPU + 80% sPU
REST[1]
60% sHSPU + 60% sPU

Home Workout (Bodyweight/Limited Equip)

A. q(4:00) x 5
30 AS
200m Run
10 single DB HCJ

B. For Quality
Max effort sHSPU or Pushup + Max effort sPU
REST [1]
80% sHSPU + 80% sPU
REST[1]
60% sHSPU + 60% sPU