Upper Body
9-12-15 (descending load)
Tempo Pec Deck (:04 ecc)
Tempo Wide Chest (:04 ecc)
(alternate rounds with a partner)
9-12-15 (descending load)
Tempo Pullover (:04 ecc)
Tempo Front Pulldown (:04 ecc)
(alternate rounds with a partner)
9-12-15 (descending load)
Tempo 70 Degree Shoulder (:04 ecc)
Tempo Shoulder Press (:04 ecc)
(alternate rounds with a partner)
9-12-15 (descending load)
Tempo Rowing Torso (:04 ecc)
Tempo Seated Row (:04 ecc)
(alternate rounds with a partner)
9-12-15 (descending load)
Tempo Multi-Triceps (:04 ecc)
Tempo Seated Dip (:04 ecc)
(alternate rounds with a partner)
2 rounds:
21’s EZ Bar Curl
(7 bottom/7 top/ 7 full)
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Sleds
5 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
(alternate ROUNDS with a partner)
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FitEssentials
For load:
“Superset”
7-7-4-4
Close Grip Bench Press
Single-Arm Upright Row
“Partner Workout”
AMRAP 16:00
8 Dumbbell Burpee Deadlift
12 Box Step-up
240m Row
(alternate rounds with a partner)
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Weightlifting
Rest
(deload week for meet/testing)
“The conventional view serves to protect us from the painful job of thinking.”
~John Kenneth Galbraith
