Upper Body
4 rounds:
8 Close Grip Bench Press
12 Seated Row
(alternate rounds with a partner)
4 rounds:
8 Weighted Dip
12 EZ-Bar Curl
(alternate rounds with a partner)
Pullover & Press
9-12-15
(decreasing load. alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Shoulder Press
12 Upright Row
21’s Delt Raise (side-front-rear)
(alternate rounds with a partner)
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Sleds
5x 20yd Sled Push Shuttle 180/135
(alternate shuttle with a partner)
60yd Farmers Walk 70/53
4x 40yd Sled Push Shuttle 135/90
(alternate shuttle with a partner)
60yd Farmers Walk 70/53
3x 60yd Sled Push Shuttle 90/45
(alternate shuttle with a partner)
60yd Farmers Walk 70/53
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FitEssentials
18:00 to complete: (don’t exceed 4 rounds)
5-8 Back Squat
5-8 Strict/Assisted Supinated Pull-up
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Cals
AMRAP 10:00
16-12-8
Ball Slam
Single-Arm DB Push Press (8-6-4/arm)
Row for Cals
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Weightlifting
Hang Power Snatch (bk)
65% 2×2
70% 2×2
75% 2×2
Box Step-up
10-8-6 (each leg) -choose weight-
Hamstring Curl
12-10-8 (each leg) -choose weight-
Tempo Dumbbell Bench (:04 ecc)
8-8-6-6
Tempo Triceps Extension (:04 ecc)
12-10-8
“Fear is the mother of foresight.”
~Thomas Hardy
~Thomas Hardy
