Upper Body
3 rounds:
No rest between exercises.
8 Tempo Chest Press (:04 ecc)
8 Tempo Seated Row (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Shoulder Press (:04 ecc)
8 Tempo Supinated Pulldown (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Seated Dip (:04 ecc)
8 Tempo Pullover (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Triceps Extension (:04 ecc)
8 Tempo Preacher Curl (:04 ecc)
(alternate rounds with a partner)
_____________________________________
Weightlifting
Snatch from blocks
Build to a heavy set of 1
Clean + Jerk
Build to a heavy set of 2+2
Pause Squat
80% 3×2
3 rounds:
:15 Banded Soresnon Hold
:45 Rest
“O, wind, if winter comes, can spring be far behind?”
~Percy Bysshe Shelley
