Upper Body
4 rounds:
No rest between exercises.
8 Bench Press
12 Dumbbell Fly
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Seated Row
12 Band Pull Apart
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Standing Shoulder Press
12 Upright Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Weighted Dip
12 Dumbbell Pullover
(alternate rounds with a partner)
_____________________________________
Sleds
6 rounds:
60yd Shuttle Run
40yd Sled Push 180/135
60yd Shuttle Run
40yd Farmers Walk 70/53
(alternate rounds with a partner)
___________________________________
Weightlifting
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 4×4
Romanian Deadlift
4×6 -choose weight-
Weighted Dip 5-5-5-5-5
(make consistent increases)
Lateral Raise 15-12-10-8
(make consistent increases)
“The highest possible stage in moral culture is when we recognize that we ought to control our thoughts.”
~Charles Darwin
