Upper Body
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Chest Press
8-12 Rear Delt Fly
8-12 Pec Deck
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Supinated Pulldown
8-12 Seated Dip
8-12 Biceps Curl
8-12 Triceps Pushdown
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Shoulder Press
8-12 Face Pull
8-12 Plate Raise
(alternate rounds with a partner)
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Sleds
2x80yd Sled Push Shuttle 90/45
3x60yd Sled Push Shuttle 135/90
4x40yd Sled Push Shuttle 180/135
5x20yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×1
80% 2×2
Clean + Jerk
70% 2+2
75% 1+1
80% 2+2
85% 2(1+1)
80% 2+2
Front Squat
70% 2×3
80% 2×2
70% 2×3
Side Plank Hold 3x :15 (each side)
(add weight as ready)
“If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.”
~Henry David Thoreau
