Upper Body H.I.T. (8a/9a/5p)
No rest between exercises.
1:00 Chest Press (:30 concentric/:30 eccentric)
8-12 Pec Deck
–
No rest between exercises.
1:00 DY Row
8-12 Bent Lateral Raise
–
No rest between exercises.
1:00 Shoulder Press
8-12 Dumbbell Lateral Raise
–
No rest between exercises.
1:00 Hammer Strength Low Row
8-12 Hammer Strength Standing Shrug
–
No rest between exercises.
1:00 Seated Dip
8-12 Nautilus Multi-Triceps
–
No rest between exercises.
1:00 Seated Dip
8-12 Nautilus Multi-Triceps
–
No rest between exercises.
1:00 Front Pulldown
8-12 Nautilus Multi-Biceps
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Sleds (6p)
1 round:
120m Sled Push Shuttle 90/45
15 Air Squats
(200m Recovery Jog)
2 rounds:
90m Sled Push Shuttle 135/90
15 Air Squats
(alternate rounds with a partner)
(200m Recovery jog)
3 rounds:
60m Sled Push Shuttle 180/135
15 Air Squats
(alternate rounds with a partner)
(200m Recovery jog)
4 rounds:
30m Sled Push Shuttle 225/180
15 Air Squats
(alternate rounds with a partner)
____________________________________
FitEssentials (6p)
AMRAP 14:00
20 Single-Arm DB Thruster (10 each arm)
20 DB Sumo Deadlift High-pull (10 each arm)
350m Row
16 Single-Arm DB Thruster
16 DB Sumo Deadlift High-pull
350m Row
10 DB Thruster
10 DB Sumo Deadlift High-pull
350m Row
(rest 6:00)
AMARP 14:00
20 Single-Arm KB Suitcase Deadlift (10 each arm)
10 Lateral Box Step-overs
20/15 Calorie Row
16 Single-arm KB Suitcase Deadlift
10 Lateral Box Step-overs
20/15 Calorie Row
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Weightlifting (5p)
Snatch
70% 2×2
75% 2×2
80% 2×2
85% 1×1
Clean + Front Squat + Jerk
70% 2(2+2+1)
75% 2(2+2+1)
80% 2(2+1+1)
85% 1(1+2+1)
Back Squat
75% 6×4
“Personality is the glitter that sends your little gleam across the footlights and the orchestra pit into that big black space where the audience is.”
~Mae West
~Mae West
