UPPER BODY
For load: (constant load)
8-1-7-2-6-3-5-4
Chest Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Front Pulldown
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Shoulder Press
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Row
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
Seated Dip
(alternate sets with a partner. keep rest short)
For load: (constant load)
8-1-7-2-6-3-5-4
EZ Bar Biceps Curl
(alternate sets with a partner. keep rest short)
__________________________________________
SLEDS
5 rounds:
40yd Backward Drag 135/90
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)
2 rounds:
80yd Speed Sled Push 90/45
(alternate with a partner)
________________________________________
WEIGHTLIFTING
Snatch
Build to Opener
Clean & Jerk
Build to Opener
Front Squat
70% 1×3
80% 2×1
90% 1×1
“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
~Winston Churchill
