Upper Body
15-12-10-8
No rest between exercises.
Wide Chest Press
Seated Cable 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.
Single-Arm Multi-Biceps
Single-Arm Multi-Triceps
(alternate rounds with a partner)
________________
Sleds
For time:
40yd Sled Push Shuttle 45/0
40yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle 270/225
40yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle 45/0
(alternate shuttles with a partner)
_______________________
FitEssentials
For load:
“Superset”
8-8-6-6
Deadlift
Dip
AMRAP 12:00
14 Box Step-up
12 Renegade Row
400m Run
_______________________
Weightlifting
Power Snatch
70% 1×3
75% 1×3
80% 3×2
Push Press
80% 3×3
Jerk in Split
Build to a heavy set of 1
RDL
4×4 -choose weight-
Weighted Sit-up
15-12-9 -choose weight-
“First they ignore you, then they laugh at you, then they fight you, then you win.”
~Mahatma Gandhi
