Upper Body
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Tempo Pullover (:04 ecc)
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Tempo Pec Deck (:04 ecc)
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cable Seated Row
8-12 Tempo Flex Rear Delt Fly (:04 ecc)
8-12 Wide Chest
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Decline Press
8-12 Tempo Multi-Triceps (:04 ecc)
8-12 Standing Shrug
(alternate rounds with a partner)
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Sleds
5 rounds:
20yd Sled Push Shuttle 225/180
(alternate shuttles with a partner)
120yd Farmers Walk 70/53
4 rounds:
40yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
120yd Farmers Walk 70/53
3 rounds:
60yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
___________________________________
Weightlifting
Power Snatch
70% 2×3
75% 3×2
Power Clean
70% 2×3
75% 3×2
Push Press
80% 3×3
“Endurance is patience concentrated.”
~Thomas Carlyle
