Upper Body
6 rounds:
No rest between exercises.
3 Bench Press
3 Standing Shoulder Press
3 Weighted Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Pullover
12 Front Pulldown
12 Seated Row
(alternate rounds with a partner)
Rest only long enough to change weight.
6-6-6-6-6-6
Lateral Raise
(decrease load by 10% each set)
2 rounds:
20 Single-Arm Cross Body Scull Crusher
20 Single-Arm Skull Crusher
(alternate rounds with a partner)
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Sleds
20yd Sled Push Shuttle 135/90
40yd Sled Push Shutlle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
100yd Sled Push Shuttle
80yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
_____________________
FitEssentials
AMRAP 10:00
Row 250m
10 Burpees
(rest 10:00)
AMRAP 5:00
Farmer’s Carry for distance 53/35
(rest 5:00)
Accumulate 2:00
Forearm Plank
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Weightlifting
Floating Power Snatch
70% 5×2
RDL
3×8 -choose weight-
Bulgarian Split Squat
3×10 -choose weight-
Close Grip Bench Press
2×8 -choose weight-
2×6 -choose weight-
“There is no royal road to learning; no short cut to the acquirement of any art.”
~Anthony Trollope
~Anthony Trollope
