Upper Body H.I.T. (8a/9a/5p)
5 rounds:
8-12 Front Pulldown
(alternate rounds with a partner)
5 rounds:
8-12 Front Military
(alternate rounds with a partner)
5 rounds:
8-12 MAG Bar Cable Row
(alternate rounds with a partner)
5 rounds:
8-12 Chest Press
(alternate rounds with a partner)
5 rounds:
8-12 Low Row
(alternate rounds with a partner)
5 rounds:
8-12 Decline Press
(alternate rounds with a partner)
2 rounds:
21’s Biceps
(rest while partner works)
21’s Triceps
(rest while partner works)
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Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
(alternate shuttle with partner)
(60yd Farmers Walk 70/53)
4 rounds:
40yd Sled Push Shuttle 135/90
(alternate shuttle with partner)
(60yd Farmers Walk 70/53)
3 rounds:
60yd Sled Push Shuttle 90/45
(alternate shuttle with partner)
(60yd Farmers Walk 70/53)
___________________________________
FitEssentials
For load:
6-6-4-4-4
Back Squat
Strict Chin-up
Partner Workout
15:00 AMRAP
80/60 Cal Row
50 Ball Slam
40 Box Step-over
30 Goblet Squat
20 Burpee
(share work anyhow)
__________________________
Weightlifting
Jerk Drills
(10 mins)
Jerk + Clean & Jerk
4(1+1) -choose weight-
2 Position Snatch
4×1 -choose weight-
(hip/knee)
“Facts are facts and will not disappear on account of your likes.”
~Jawaharlal Nehru
~Jawaharlal Nehru
