Upper Body
12-10-8-6
No rest between exercises.
Bench Press
Dumbbell Fly
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Seated Row
Band Pull Apart
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Standing Shoulder Press
Upright Row
(alternate rounds with a partner)
12-10-8-6
No rest between exercises.
Weighted Dip
Dumbbell Pullover
(alternate rounds with a partner)
_____________________________________
Sleds
8 rounds:
30yd Sled Push 135/90
60yd Shuttle Run
30yd Sled Push
10 Russian Kettlebell Swing 70/53
(alternate rounds with a partner)
____________________________________
Weightlifting
Power Snatch
70% 2×3
80% 3×2
Push Press
70% 1×3
75% 1×3
80% 2×3
Romanian Deadlift
4×6 -choose weight-
Weighted Dip 3-3-3-3-3
(make consistent increases)
Lateral Raise 15-12-10-8
(make consistent increases)
“Have courage for the great sorrows of life and patience for the small ones; and when you have laboriously accomplished your daily task, go to sleep in peace.” ~Victor Hugo
