Upper Body
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Chest Press
8-12 Front Pulldown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Machine Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Raise
8-12 Upright Row
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Triceps Extension
8-12 Biceps Curl
20-30 Gripper
(alternate rounds with a partner)
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Sleds
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd 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% 1×2
75% 1×2
80% 1×2
Clean + Jerk
2 waves:
70% 2+2
75% 2+2
80% 2+2
1.5 Front Squat
80% 3×3
Weighted Side Plank Hold
3x :20 (add weight as able)
“Intelligence is the ability to adapt to change.”
~Stephen Hawking
