3 24 21

P

A. q(1:00) x 10
Minute 1: HS Walk or HS Practice
Minute 2: Recovery Row

B. FT
500m Bike + 21 DL 225/155
500m Bike + 21 sHSPU
500m Bike + 15 DL 225/155
500m Bike + 15 sHSPU
500m Bike + 9 DL 225/155
500m Bike + 9 sHSPU

F

A. q(1:00) x 10
Minute 1: HS Practice or Hollow Hold
Minute 2: Recovery Row

B. FT
500m Bike + 21 KB DL or KBS (heavy and eye level)
500m Bike + 21 DB sPress
500m Bike + 15 KB DL or KBS
500m Bike + 15 DB sPress
500m Bike + 9 KB DL or KBS
500m Bike + 9 DB sPress
*pick a DB you can complete 21 reps in 2 sets