Upper Body
“Drop Sets”
Chest Press
“Drop Sets”
Supinated Cable Pulldown
“Drop Sets”
Shoulder Press
“Drop Sets”
Cable Seated Row
“Drop Sets”
Seated Dip
“Drop Sets”
Upright Row
Band Pull Apart 3×25
“Drop Sets”
Select a weight that allows 12-15 reps, fresh.
Set 1: AMRAP
(No rest)
Set 2: Decrease weight by 20%. AMRAP
(No rest)
Set 3: Decrease weight by another 20%. AMRAP
(no rest)
Set 4: Decrease weight by another 20%. AMRAP
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Sleds
3 rounds:
20yd Sled Push Shuttle 135/90
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
3 waves:
70% 1×2
75% 1×2
80% 1×2
CleanJerk
2 waves:
65% 1×2
70% 1×2
75% 1×2
1.5 Front Squat
75% 3×3
Weighted Plank Hold
3x :30 (add weight as able)
“Old age and treachery will always beat youth and exuberance.”
~David Mamet
