Upper Body
21-15-9
No rest between exercises.
Chest Press
Seated Row
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Front Pulldown
Seated Dip
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Shoulder Press
Upright Row
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
_________________________________
Weightlifting
Snatch
Build to a heavy set of 2
Clean + Jerk
Build to a heavy set of 2+2
Front Squat
70% 1×3
80% 2×2
90% 3×1
“The strictest law sometimes becomes the severest injustice.”
~Benjamin Franklin
