Upper Body
3 rounds:
No rest between exercises.
12 Dumbbell Incline Press
8 Tempo Pec Deck (:04 ecc)
12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Shoulder Press
8 Tempo Pullover (:04 ecc)
12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Dumbbell Curl
8 Tempo Skull Crusher (:04 ecc)
12 Spider Curl
(alternate rounds with a partner)
____________________________________
Sleds
8 rounds:
40yd Sled Pull 135/90
40yd Backwards Sled Drag 135/90
(alternate rounds with a partner)
___________________________________
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×2
85% 2×2
80% 1×2
Clean + Jerk
70% 2+2
75% 1+1
80% 2+2
85% 2+2
80% 2+2
Front Squat
75% 2×2
85% 2×2
75% 2×2
Side Plank Hold 3x :15 (each side)
(add weight as ready)
“Experience is one thing you can’t get for nothing.”
~Oscar Wilde
