Upper Body
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Plate Front Raise
8-12 Cable Face Pull
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Hammer Curl
8-12 Skull Crusher
8-12 EZ Bar Curl
(alternate rounds with a partner)
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Sleds
3 rounds:
20yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
95% 1×1 (if both reps at 90% are good)
Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1
95% 1×1 (if both reps at 90% are good)
Front Squat
80% 3×3
Side Plank Hold 3x :20 (each side)
(add weight as ready)
“Man does not control his own fate. The women in his life do that for him.”
~Groucho Marx
