Upper Body
3 rounds:
No rest between exercises.
8 Tempo Chest Press (:04 ecc)
8 Tempo Front Pulldown (:04 ecc)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Incline Press (:04 ecc)
8 Tempo Sested Row (: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 Biceps Curl (:04 ecc)
(alternate rounds with a partner)
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Sleds
5 rounds: (increase load each round)
30yd Backward Drag
30yd Sled Pull
30yd Sled Push
(alternate rounds with a partner)
2 rounds:
60yd Speed Sled Push 90/45
(alternate with a partner)
____________________________________
Weightlifting
Snatch
2 waves:
75% 1×2
80% 1×2
85% 1×2
Clean + Jerk
70% 2+2
75% 2+2
80% 2+2
85% 2+2
Front Squat
80% 3×3
Weighted Plank Hold 4x :10
“Be a good animal, true to your animal instincts.”
~D. H. Lawrence
