Upper Body
Dumbbell Bench Press
8-8-8-8
(make consistent increases)
Dumbbell Pullover
8-8-8-8
(make consistent increases)
Tempo Dumbbell Fly (:04 ecc)
8-8-8-8
(make consistent increases)
Tempo Skull Crusher (:04 ecc)
8-8-8-8
(make consistent increases)
Plate Circle (both directions)
3×12
(constant load)
2 rounds:
10 EZ-Bar Curl
8 Reverse EZ-Bar Curl
AMRAP EZ-Bar Curl
(same bar. alternate rounds with a partner)
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Sleds
4 rounds:
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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FitEssentials
“Superset”
10-8-6-4
Close Grip Bench Press
Single-Arm Dumbbell Row
AMRAP 16:00
14 Single-Arm Dumbbell Sumo Deadlift High Pull (alt arms)
10 Single arm Waiter’s Squat (5 each arm)
8 No Push-up Burpee
400/300m Row
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Weightlifting
Rest
“Do noble things, not dream them all day long.”
~Charles Kingsley
