Upper Body
3 rounds:
No rest between exercises.
12-15 Pec Deck
8-12 Wide Chest
8-12 Multi-Triceps
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12-15 Flex Rear Delt Fly
8-12 Seated Row
8-12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
12-15 70 Degree Shoulder
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cable Front Pulldown
12-15 Pullover
8-12 Preacher Curl
(alternate rounds with a partner)
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Sleds
AMRAP 3:00
20yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)
(rest 2:00)
AMRAP 4:00
40yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
(rest 3:00)
AMRAP 5:00
60yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
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Weightlifting
Rest (Training on Friday)
“Some men see things as they are, and ask why. I dream of things that never were, and ask why not.”
~Robert Kennedy
