UPPER BODY
15-12-10-8
Chest Press
Pec Deck
(alternate rounds with a partner)
15-12-10-8
Seated Row
Rear Delt Fly
(alternate rounds with a partner)
15-12-10-8
Shoulder Press
Upright Row
(alternate rounds with a partner)
15-12-10-8
Front Pulldown
Cable Pullover
(alternate rounds with a partner)
15-12-10-8
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
__________________________________
SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle 135/90
200m Recovery Jog
80yd Backward Drag Shuttle 135/90
200m Recovery Jog
_______________________________
WEIGHTLIFTING
Snatch
70% 2×3
75% 3×2
Clean + Jerk
70% 2(3+3)
75% 2(2+2)
Pause Squat (:02 in bottom)
70% 3×3
“It ain’t what they call you, it’s what you answer to.”
~W. C. Fields
