9 28 21

P

A. q(2:00) x 6
6 BP @ 60%

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

C. AMRAP [10]
1 PP + 1 BBJ
2 PP + 2 BBJ
*add 1 rep each round
*95/65

F

A. q(2:00) x 6
6 Dips

B. q(2:00) x 6
8 cal bike + 30sec Plank or Hollow Hold

C. AMRAP [10]
1 DB PP + 1 BBJ
2 DB PP + 2 BBJ
*add 1 rep each round
*light-moderate DB weights
*scale to Burpee to Plate or low box if needed