Upper Body (8a/9a/5p)
4 rounds:
No rest between exercises.
8 Bench Press
8 Standing Shoulder Press
8 Weighted Dip
(alternate rounds with a partner)
4 rounds:
No rest between exercises.
8 Pullover
8 Front Pulldown
8 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
21’s Lateral Raise
(alternate rounds with a partner)
5 rounds:
No rest between exercises.
8 Leaning French Press
8 EZ-Bar Curl
(alternate rounds with a partner)
____________________
Sleds (6p)
4 rouunds:
20yd Sled Push Shuttle 135/90
(rest while partner pushes)
40yd Sled Push Shuttle
(rest while partner pushes)
60yd Sled Push Shuttle
(rest while partner pushes)
15 Russian Kettlebell Swing 70/53
(rest while partner Swings)
120yd Recovery Jog
______________________
FitEssentials (6p)
For load:
Superset
10-8-6
Single-Leg DB Romanian Deadlift (each leg)
Behind the Neck Press
AMRAP 16:00
400m Row
8 Left arm DB Push Press
30m Left-Arm OH Carry
12 Sit-up
8 Right arm DB Push Press
30m Right-Arm OH Carry
12 Sit-up
8 Burpee
________________________
Weightlifting (5p)
Pause Snatch
70% 5×2
Pause Clean + Jerk
70% 5(2+2)
Weighted Walking Lunge
4×10 -choose weight- (10 each leg)
~William Hazlitt
