Upper Body
3 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Front Pulldown
12 Dumbbell Pullover
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Shoulder Press
12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Seated Row
12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Biceps Curl
12 Triceps Extension
(alternate rounds with a partner)
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Sleds
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
(alternate shuttles with a partner)
__________________________________
Weightlifting
Snatch
2 waves:
70% 1×3
75% 1×2
80% 1×1
Clean + Jerk
2 waves:
70% 2+2
75% 1+2
80% 1+1
1.5 Front Squat
75% 3×3
Weighted Side Plank Hold
3x :20 (add weight as able)
“We must be willing to let go of the life we have planned, so as to have the life that is waiting for us.”
~E. M. Forster
