Upper Body
15-12-10-8
Incline Press
Seated Dip
(alternate rounds with a partner)
15-12-10-8
Supinated Pulldown
Upright Row
(alternate rounds with a partner)
15-12-10-8
Pullover
Chest Press
(alternate rounds with a partner)
15-12-10-8
Standing Shrug
Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
10 EZ Bar Biceps Curl
8 EZ Bar Reverse Grip Biceps Curl
AMRAP EZ Bar Curl
(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
80% 3×3
Weighted Plank Hold 4x :10
“I have learned to seek my happiness by limiting my desires, rather than in attempting to satisfy them.”
~John Stuart Mill
