Upper Body
4 rounds:
No rest between exercises:
6 Chest Press
10 Wide Chest
(alternate rounds with a partner)
4 rounds:
No rest between exercises:
6 Seated Row
10 Cable Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
8 Seated Dip
12 Flex Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
8 Supinated Pulldown
12 Preacher Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises:
15 Pec Deck
15 Rear Delt Fly
(alternate rounds with a partner)
_________________________________
Weightlifting
Clean Grip Snatch
Build to a heavy set of 2
Cluster
Build to a heavy set of 2
Pause Back Squat (:02 in bottom)
70% 4×4
Back Extension
3×12
(add weight if needed)
“This is a world of action, and not for moping and droning in.”
~Charles Dickens
