Upper Body
Dumbbell Bench Press 8-8-6-6
(make consistent increases)
Dumbbell Pullover
8-8-6-6
(make consistent increases)
Tempo Dumbbell Fly (:04 ecc)
10-8-6
(make consistent increases)
Tempo Skull Crusher (:04 ecc)
10-8-6
(make consistent increases)
Plate Circle (both directions)
3×12
(constant load)
2 rounds:
21’s Biceps Curl
(alternate rounds with a partner)
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Sleds
2 rounds:
20yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Farmers Walk 70/53
60yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
200m Recover Walk
(alternate shuttles with a partner)
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FitEssentials
For load
“Super Set”
6-6-4-4
Deadlift (:03 eccentric)
Single-Arm Overhead Press (each arm)
(rest as needed)
AMRAP 14:00
60m Farmer’s Walk
30/20 Cal Row
60m Sled Push
15 Goblet Squat
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Weightlifting
Rest
“The struggle alone pleases us, not the victory.”
~Blaise Pascal