Upper Body
For load:
Pullover & Press 8-6-4-4
(make consistent increases)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Upright Row
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
EZ Bar Biceps Curl 21’s
(alternate rounds with a partner)
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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% 4×3
Push Press
70% 4×4
Romanian Deadlift
4×6 -choose weight-
Seated Dip 8-8-8-8
(make consistent increases)
Lateral Raise 15-12-9
(make consistent increases)
“You can’t fake quality any more than you can fake a good meal.”
~William S. Burroughs
