Upper Body
4 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Seated Dip
8-12 Plate Raise
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
EZ Bar Triceps 21’s
(alternate rounds with a partner)
EZ Bar Biceps Curl 21’s
(alternate rounds with a partner)
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Sleds
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
(alternate rounds with a partner)
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Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2
Clean + Jerk
70% 2+2
75% 2+2
80% 2(2+2)
Front Squat
70% 2×2
80% 2×2
70% 2×2
Side Plank Hold 3x :20 (each side)
(add weight as ready)
“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.”
~Gale Sayers
