Upper Body
“PT Pyramid”
For time:
1-2-3-4-5-6-5-4-3-2-1
1x Strict Pull-up
2x Push-up
3x Sit-up
Total Reps:
36 Strict Pull-up
72 Push-up
108 Sit-up
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Sleds
6 rounds:
40yd Sled Push 135/90
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
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Weightlifting
At a constant load:
Every 1:00 for 10:00
1 Snatch at 80%
(if you miss decrease by 5%)
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
Tempo Front Squat (:04 ecc)
70% 4×4
Weighted Plank Hold 3x :20
(add weight as able)
“You are the bows from which your children as living arrows are sent forth.”
~Khalil Gibran
