Upper Body (8a/9a/5p)
21-15-9
No rest between exercises.
Hammer Strength Super Incline Press
Seated Cable Row
Cybex Seated Dip
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Hammer Strength Front Pulldown
Dumbbell Bench Press
Hammer Strength Low Row
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Polaris Pec Deck
Nautilus Lateral Raise
Dumbbell Bent Lateral Raise
(alternate rounds with a partner)
21-15-9
No rest between exercises.
Single-Arm Nautilus Multi-Biceps
Single-Arm Nautilus Multi-Triceps
Hammer Strength Gripper
(alternate rounds with a partner)
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Sleds (6p)
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)
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FitEssentials (6p)
For load:
8-8-5-5
Single arm DB Thruster (each arm)
Seated Row (:02 pause against torso)
3 rounds for reps + cals:
:30 Row for Calories
:30 Rest
:30 Ring Row
:30 Rest
:30 Row for Calories
:30 Rest
:30 Hand Release Push-up
:30 Rest
Not for score:
Half Tabata Side Plank
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Weightlifting (5p)
NF Snatch + Snatch
4(2+1) -choose weight-
NF Clean + Clean
4(2+1) -choose weight-
Snatch Push Press + OHS
4(3+1) -choose weight-
“The only society I like is rough and tough, and the tougher the better. There’s where you get down to bedrock and meet human people.”
~Robert W. Service
~Robert W. Service
