Upper Body
12-10-8
No rest between exercises.
Pullover
Supinated Pulldown
(alternate rounds with a partner)
12-10-8
No rest between exercises.
Pec Deck
Chest Press
(alternate rounds with a partner)
12-10-8
No rest between exercises.
Dumbbell Rear Delt Fly
Seated Row
(alternate rounds with a partner)
12-10-8
No rest between exercises.
Dumbbell Lateral Raise
Shoulder Press
(alternate rounds with a partner)
12-10-8
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
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Sleds
5 rounds:
40yd Backward Drag 135/90
40yd Sled Pull
40yd Sled Push
(alternate rounds with a partner)
2 rounds:
80yd Speed Sled Push 90/45
(alternate with a partner)
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WEIGHTLIFTING
At a moderate load:
Power Snatch 4×3
At a moderate load:
Push Press 4×4
At a moderate load:
Bent Barbell Row 3×8
At a moderate load:
Front Pulldown 3×12
At a moderate load:
Rear Delt Fly 3×12
Tempo Incline Sit-up (:04 ecc)
3×8 (0)
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POWERBUILDING
Testing Week
Shoulder Press
1RM
Weighted Dip
Rep Max (you pick)
“What one has not experienced, one will never understand in print.”
~Isadora Duncan
