3 9 21

P

A. q(1:00) x 10
Min 1: 5 T&G PC
Min 2: 50’ HS walk
*60,65,65-75% of 1RM PC

B. FT
50-40-30-20-10 cal row
After each round:
10 DL 185/135
10 kHSPU
40 DU

Extra: 3 sets
15-25 GHDSU + 15 Hip Extensions

F

A. q(1:00) x 10
Min 1: 8 KBS (eye level)
Min 2: 8-10 Pushups

B. FT
50-40-30-20-10 cal row
After each round:
10 DL, KB DL or KBS
10 DB PP
40 SU or Plate Hops