Upper Body
10-8-6-15
No rest between exercises.
Shoulder Press
Seated Row
Seated Dip
(alternate rounds with a partner)
10-8-6-15
No rest between exercises.
Front Pulldown
Chest Press
Low Row
(alternate rounds with a partner)
10-8-6-15
No rest between exercises.
70 Degree Shoulder
Rowing Torso
Pec Deck
(alternate rounds with a partner)
10-8-6-15
No rest between exercises.
Multi-Triceps
Preacher Curl
Cable Triceps Pushdown
(alternate rounds with a partner)
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Sleds
For time:
420yd Sled Push Shuttle 135/90
__________________________________
Weightlifting
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 1×3
80% 2×2
85% 3×1
Romanian Deadlift
4×4 -choose weight-
Tempo Seated Dip (:04 ecc) 6-6-6-6
(make consistent increases)
Lateral Raise 15-12-10-8
(make consistent increases)
“We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend.”
~Robert Louis Stevenson
