UPPER BODY
4 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Supinated Pulldown
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Machine Dip
8-12 Lateral Raise
12-15 Overhead Triceps Extension
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Upright Row
8-12 Rear Delt Fly
12-15 Rope Biceps Curl
(alternate rounds with a partner)
Wrist Roller
3 sets of 2
___________________
WEIGHTLIFTING
At a moderate load:
Pause Power Snatch (BK)
3-3-3-2-2-2
Strict Press
5×5 (M)
Lat Pulldown
15(L) 12(M) 10(MH) 8(H)
Lateral Raise
4×12 (M)
Rear Delt Fly
4×15 (M)
Overhead Triceps Extension
4×12 (M)
______________________
POWERBUILDING
AMRAP 8:00
8 Chest Press
12 Pec Deck
AMRAP 8:00
10 Machine Shoulder Press
15 Lateral Raise
AMRAP 8:00
10 Skull Crusher
15 Plate Raise
AMRAP 4:00
Triceps Pushdown
“A person who never made a mistake never tried anything new.”
~Albert Einstein
