Upper Body
Tempo Bench Press (:04 ecc)
8-8-8-8
Incline Dumbbell Fly
10-8-6-15
Dumbbell Pullover
10-8-6-15
Dumbbell Row
10-8-6-15
No rest between exercises.
10-8-6-15
10-8-6-15
EZ-Bar Front Raise
Leaning French Press
EZ-Bar Curl
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Sleds
3 rounds:
30yd Sled Push Shuttle 180/135
(alternate shuttle with a partner)
30 Russian Kettlebell Swing 70/53
3 rounds:
60yd Sled Push Shuttle 135/90
(alternate shuttle with a partner)
30 Russian Kettlebell Swing 70/53
3 rounds:
90yd Sled Push Shuttle 90/45
(alternate shuttle with a partner)
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FitEssentials
16:00 to complete: (don’t exceed 3 rounds)
6-10 Axle Bar Front Squat
6-10 Single Arm Row (each arm)
:30 Push-up
:30 Ski for Max Cals
AMRAP 12:00
12 KB Sumo Deadlift High-Pull (moderate load)
6 Goblet Squat
15m Single-Arm Farmer’s Carry (each arm)
30m Bear Crawl
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Weightlifting
Floating Power Snatch
70% 5×2
RDL
3×6 -choose weight-
Bulgarian Split Squat
3×8 -choose weight-
Close Grip Bench Press
2×8 -choose weight-
2×6 -choose weight-
2×4 -choose weight-
“True happiness arises, in the first place, from the enjoyment of one’s self, and in the next, from the friendship and conversation of a few select companions.”
~Joseph Addison
~Joseph Addison
