11 3 21

P

A. DL 4×4 @ 68%
*deadstop DL, reset each rep

DL 4×4 @ 73%
*touch and go reps

B. q(3:00) x 7
200m Sandbag/wallball/slam ball run 50/35lb
12 T2B
9 DL 185/135

Extra: Weighted sPU [15]
Base your rep scheme off the u/b sPU test
*5-9 reps = 3-2-2-2-2
*10+ reps = 4-4-4-3-2
*Build weight each set

F

A. q(2:30) x 6
4 DL + 6 sPU or Pulldowns
*continue your DL progression of adding 5lb per week to each set

B. q(3:00) x 7
200m Sandbag/wallball/slam ball run 30/20lb
12 ABMSU
9 DL (light-moderate load)