Upper Body
For load:
Pullover & Press 8-8-8-8
“16’s”
Chest Press
“16’s”
Front Pulldown
“16’s”
Shoulder Press
“16’s”
Seated Row
“16’s”
Seated Dip
4 rounds:
No rest between exercises.
8 EZ Bar Biceps Curl
8 EZ Bar Sitting Biceps Curl
(alternate rounds with a partner)
“16’s”
Choose the heaviest weight that allows 8 reps.
Set 1: 8 rep max
(:15 rest)
Set 2: 2 reps same weight
(:15 rest)
Set 3: 2 reps same weight
(:15 rest)
Set 4: 2 reps same weight
(:15 rest)
Set 5: 2 reps same weight
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Sleds
6 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
5 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
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Weightlifting
Power Snatch
75% 5×2
Push Press (from back)
75% 5×2
RDL
4×4 (moderate)
“Men think highly of those who rise rapidly in the world; whereas nothing rises quicker than dust, straw, and feathers.”
~Lord Byron
