09 05 22

P

A. q(1:00) x 12
PC
Set 1-4: 3 @ 60%
Set 5-8: 2 @ 65%
Set 9-12: 1 @ 70-85%

B. FT [30]
1000m Run
100 AS
10 RMU
1 PC 245/170
REST [5]
1 PC 245/170
10 RMU
100 AS
1000m Run
*cap each section @ 12:00. Adjust your Run meters or AS reps as needed
*PC should be 85-90% of 1RM PC

F

A. q(1:00) x 12
Min1: 8-10 Pushups
Min2: 5 Sandbag to Shoulder
Min3: 10cal Bike
Min4: 8-10 Pulldowns

B. FT [30]
1000m Run
70 AS
10 sPU + 15 pushups
1 Heavy Sandbag to Shoulder
REST [5]
1 Heavy Sandbag to Shoulder
10 sPU + 15 pushups
70 AS
1000m Run