Upper Body H.I.T. (8a/9a/5p)
4 rounds:
No rest between exercises.
8 Hammer Strength Chest Press
8 Nautilus Pullover
8 Cybex Seated Dip
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Hammer Strength Front Pulldown
8 Hammer Strength Shoulder Press
8 Seated Cable Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Polaris Pec Deck
8 Hammer Strength Decline Press
8 Nautilus Multi-Triceps
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Nautilus Rowing Torso
8 Hammer Strength Low Row
8 Nautilus Multi-Biceps
(alternate rounds with a partner)
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Sleds (6p)
For load:
30yd Sled Push 45/0
30yd Sled Push 90/45
30yd Sled Push 135/90
30yd Sled push 180/135
Continue format until failure….
(add a plate each push. no rest between pushes)
For load:
30yd Sled Pull 45/0
30yd Sled Pull 90/45
30yd Sled Pull 135/90
30yd Sled pull 180/135
Continue format until failure….
(add a plate each pull. no rest between pulls)
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FitEssentials (6p)
For load:
Back Squat 4-4-2-2-2
3 rounds for reps+cals:
:30 DB Thruster
:30 Rest
:30 DB Renegade Row (alt arms)
:30 Rest
1:00 Row for Cal
1:00 Rest
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Weightlifting (5p)
Power Snatch + Snatch
80% 4(2+1)
Power Clean + Push Press
80% 4(2+2)
Barbell Lunges
5×7 -choose weight-
(7 per leg. alt legs)
“I believe that if one always looked at the skies, one would end up with wings.”
~Gustave Flaubert
~Gustave Flaubert
