Upper Body
Dumbbell Bench Press 10-8-6-6
(make consistent increases)
Dumbbell Fly 8-8-8-8
(make consistent increases)
Bent Dumbbell Row 10-8-6-6
(make consistent increases)
Dumbbell Pullover 8-8-8-8
(make consistent increases)
Arnold Press 10-8-6-6
(make consistent increases)
Dumbbell Lateral Raise 8-8-8-8
(make consistent increases)
Dumbbell Hammer Curl 10-8-6-6
(make consistent increases)
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Sleds
5 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 2×2
75% 2×2
80% 2×2
Push Press
75% 2×2
80% 2×2
85% 2×2
Standing Shoulder Press 8-8-8-8
(make consistent increases)
Front Plate Raise 10-10-10
(make consistent increases)
Weighted Plank Hold 5x :10
(make consistent increases)
Weighted Back Extension 12-10-8
(make consistent increases)
“The hardest tumble a man can make is to fall over his own bluff.”
~Ambrose Bierce
