UPPER BODY
Complete as quickly as possible in good form:
50 Chest Press
40 Pec Deck
30 Seated Dip
(use a weight that allows 12 reps when fresh)
Complete as quickly as possible in good form:
50 Wide Front Pulldown
40 Pullover
30 Seated Row
(use a weight that allows 12 reps when fresh)
Complete as quickly as possible in good form:
50 Upright Row
40 Shoulder Press
30 Lateral Raise
(use a weight that allows 12 reps when fresh)
3 rounds:
No rest between exercises.
8-12 EZ-Bar Curl
8-12 Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
__________________________________
SLEDS
For time:
40yd Sled Push 135/90
50yd Sled Push
30yd Sled Push
60yd Sled Push
20yd Sled Push
70yd Sled Push
10yd Sled Push
80yd Sled Push
(alternate pushed with a partner)
200m Recovery Jog
Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shuttle 135/90
(alternate shuttles with a partner)
______________________________
WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2
Clean + Jerk
70% 2+2
75% 2+2
80% 2(2+2)
85% 2+2
Tempo Front Squat (:04 ecc)
80% 3×3
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.”
~Buddha
