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 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 Dumbbell 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)
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SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle 135/90
200m Recovery Jog
80yd Backward Drag Shuttle 135/90
200m Recovery Jog
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WEIGHTLIFTING
Power Snatch + Hang Snatch (AK) + Drop Snatch
4(2+1+2)
Power Clean + Hang Clean (AK) + Front Squat + Jerk
4(1+1+1+1)
Pause Squat (:02 in bottom)
70% 3×3
2 rounds:
15 Back Extension
15 Weighted Russian Twist
“If you ask me what I came into this life to do, I will tell you: I came to live out loud.”
~Emile Zola
