Upper Body
3 rounds:
No rest between exercises.
8 Tempo Pec Deck (:04 ecc)
8 Tempo Wide Chest (:04)
8 Tempo Multi-Triceps (:04)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Rowing Torso (:04 ecc)
8 Tempo Seated Row(:04)
8 Tempo Multi-Biceps (:04)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo 70 Degree Shoulder (:04 ecc)
8 Tempo Shoulder Press (:04)
8 Tempo Upright Row (:04)
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Tempo Supinated Pulldown (:04 ecc)
8 Tempo Seated Dip (:04)
8 Tempo Pullover (:04)
(alternate rounds with a partner)
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Sleds
3 person relay:
10x10yd Sled Push 135/90
(400m recovery run)
3 person relay:
10x10yd Sled Push 180/135
(400m recovery run)
3 person relay:
10x10yd Sled Push 225/180
_________________________
FitEssentials
For load:
Axle Push Press 8-6-4-2
(make consistent increases.)
10 rounds for time: (5 rounds each partner)
6 Dumbbell Hang Power Clean & Push Press
8 Ring Row
160m Row
(alternate rounds with a partner)
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Weightlifting
Rest Begin Delaod for Oct 19th Meet or Testing
“You don’t need anybody to tell you who you are or what you are. You are what you are!”
~ John Lennon
