Upper Body
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Pullover (:04 ecc)
12 Front Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
12 Shoulder Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Rear Delt Fly (:04 ecc)
12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Triceps Pushdown (:04 ecc)
12 Seated Dip
(alternate rounds with a partner)
___________________________________
Sleds
8 rounds:
30yd Sled Push 135/90
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
___________________________________
Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
75% 2×2
80% 2×2
85% 2×2
Front Pulldown 10-8-6-4
Seated Row 10-8-6-4
Band Pull Apart 3×30
“Rather than viewing a brief relapse back to inactivity as a failure, treat it as a challenge and try to get back on track as soon as possible.”
~Jimmy Connors
