Upper Body
15-12-10-8
No rest between exercises.
Wide Chest Press
Seated Row
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Shoulder Press
Upright Row
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Seated Dip
Front Pulldown
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Pec Deck
Rowing Torso
(alternate rounds with a partner)
15-12-10-8
No rest between exercises.
Mult-Triceps
Multi-Biceps
(alternate rounds with a partner)
__________________________
Sleds
10 rounds:
30yd Sled Push 180/135
30yd Farmers Walk 70/53
(alternate rounds with a partner)
__________________________
FitEssentials
For load:
“Superset”
6-6-3-3-3
Back Squat
Strict Pull-up
3 rounds for total reps:
:30 Single-Arm Sumo Deadlift High Pull (alt arms)
:30 Rest
:30 Wall Ball Shot
:30 Rest
:30 Row for Calories
:30 Rest
:30 Forearm Plank
:30 Rest
__________________________
Weightlifting
Power Snatch
70% 4×3
Push Press
70% 4×4
Romanian Deadlift 6-6-6-6
(make consistent increases)
Seated Dip 8-8-8-8
(make consistent increases)
Lateral Raise 15-12-9
(make consistent increases)
3 rounds:
:40 Plank Hold
:20 Rest
“All progress has resulted from people who took unpopular positions.”
~Adlai Stevenson I
