UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Curl
8-12 Triceps Extension
8-12 EZ Bar Curl
(alternate rounds with a partner)
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SLEDS
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
_______________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1×1
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 1×1
Snatch
75% 1×1
80% 2×1
85% 1×1
1.5 Front Squat
85% 2×2
Weighted Side Plank Hold 3x :20
(add weight as able)
“The greater the obstacle, the more glory in overcoming it.”
~Moliere
