11 2 21

P

A. BP [20]
Sets 1-2: 4 @ 83%
Sets 3-4: 3 @ 88%
Sets 5-6: 2 @ 93%
*3 Broad Jumps for Max Distance after each set

B. AMRAP [10]
9 Thrusters 75/55
35 DU

Extra: Deficit sHSPU [15]
Base your rep scheme off the u/b sHSPU test
*5 reps = 3-2-2-2-2
*10 reps = 4-4-4-3-2
*15 reps = 9-8-8-7-6
*20 reps = 12-10-10-8-6
*25 reps = 18-15-14-10-6
*2”/1”deficit

F

A. q(4:00) x 5
1 set of pushups (8-15 rep range) or dips
3 Broad Jumps for Max Distance
Bike Remaining Time

B. AMRAP [10]
9 DB Thrusters (light weight)
35 SU or Plate Hops