Upper Body (8a/9a/5p)
For load:
Standing Shoulder Press 5-5-5-5-5
(make consistent increases)
3 rounds:
No rest between exercises.
12 Standing Shrug
8 Seated Row
(alternate rounds with a partner)
For load:
1.5 Weighted Dip 4-4-4-4
(make consistent increases)
3 rounds:
No rest between exercises.
12 Rowing Torso
8 BTN Pulldown
(alternate rounds with a partner)
–
3 rounds:
4 Dumbbell Curl
4 Hammer Curl
4 Alt Arm Dumbbell Curl
(alternate rounds with a partner)
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Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
(200m recovery jog)
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
(200m recovery jog)
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate rounds with a partner)
______________________
FitEssentials
For load:
Superset
DB Power Clean 5-4-3-2
Dip or Assisted Dip 10-8-6-4
“Partner Workout”
AMRAP 22:00
80 Cal Row
60 Sit-ups
40 Ring Row
20 Burpee
______________________
Weightlifting
Snatch + OHS
70% 4(1+1)
Clean + Jerk
70% 4(1+1)
“Can the knowledge deriving from reason even begin to compare with knowledge perceptible by sense?”
~Louis Aragon
~Louis Aragon
