Upper Body
Bench Press 5-5-5-5-5
3 rounds:
No rest between exercises.
8 Incline Press
8 Tempo Pec Deck (:04 ecc)
8 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Front Pulldown
8 Tempo Rear Delt Fly (:04 ecc)
8 Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Shoulder Press
8 Tempo Lateral Raise (:04 ecc)
8 Upright Row
(alternate rounds with a partner)
Cross Body Hammer Curl 8-8-8-8
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Sleds
5 rounds:
20yd Shuttle Run
20yd Sled Push Shuttle 180/135
20yd Shuttle Run
(alternate rounds with a partner)
4 rounds:
40yd Shuttle Run
40yd Sled Push Shuttle 135/90
40yd Shuttle Run
(alternate rounds with a partner)
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)
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Weightlifting
Power Snatch
70% 1×2
75% 1×2
80% 3×2
Push Press (from back)
70% 2×3
75% 3×3
Romanian Deadlift
4×4 -choose weight-
Weighted Dip 3-3-3-3-3
(make consistent increases)
“My life is full of mistakes. They’re like pebbles that make a good road.”
~Beatrice Wood
