Upper Body
4 rounds:
No rest between exercises.
6 Bench Press
10 Dumbbell Fly
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
6 Seated Row
10 Band Pull Apart
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
6 Standing Shoulder Press
10 Upright Row
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
6 Weighted Dip
10 Dumbbell Pullover
(alternate rounds with a partner)
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Sleds
5 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
75% 4×3
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)
“A man who trims himself to suit everybody will soon whittle himself away.”
~Charles M. Schwab
