9 4 21

P

A. q(2:00) x 5
3 PC + 1 Jerk
*65-70%

B. q(3:00) x 6 BS
8-8-6-6-4-4
*65,65,70,70,75,75%

C. 3 RFT
100 DU
20 CTBPU
30 single DB Box Step-overs

F

A. Same or PC Practice

B. Same

C. 3 RFT
100 SU
20 light pulldowns or 10 heavy pulldowns
30 single DB Box Step-ups