07 10 21

P

A. q(1:00) x 18
M1: 5-10 reps of BMU + T2B (mix & match)
M2: 3 DL + 3 HPC + 3 PJ*
M3: Recovery walk/jog/bike
*Work to H1 of u/b complex

B. FT [30]
3 rounds of Cindy
12 Clusters 135/95
3 rounds of Cindy
9 Clusters
3 rounds of Cindy
6 Clusters
REST [1]
Run 1 Mile/Bike 3200m/2500m
*Cindy=5 PU + 10 Pushups + 15 AS

F

A. q(1:00) x 18
M1: 8 HKR or ABMSU
M2: 8 DL (KB or bar)
M3: Recovery walk/jog/bike

B. FT [30]
3 rounds of Cindy
12 DB Hang Clusters
3 rounds of Cindy
9 DB Hang Clusters
3 rounds of Cindy
6 DB Hang Clusters
REST [1]
Run 1 Mile/Bike 3200m/2500m
*Cindy=3 Pulldowns + 6 pushups + 9 AS