Upper Body
5 rounds:
3 Close Grip Bench Press
8 Seated Row
(alternate rounds with a partner)
5 rounds:
3 Weighted Dip
8 EZ-Bar Curl
(alternate rounds with a partner)
Pullover & Press
6-9-12
(decreasing load. alternate rounds with a partner)
3 rounds:
No rest between exercises.
6 Shoulder Press
8 Upright Row
21’s Delt Raise (side-front-rear)
(alternate rounds with a partner)
______________________________
Sleds
7 rounds:
120m Air Runner
40m Sled Push Shuttle 135/90
10 Russian Kettlebell Swing 70/53
(alternate rounds with a partner)
_______________________________
FitEssentials
For load:
6-6-4-4-4
Back Squat
Single-Arm Seated Row (:02 pause against chest)
3 Rounds for Reps + Cals:
:30 Russian Kettlebell Swing
:30 Rest
:30 Wall Ball Shot
:30 Rest
:30 Row for Calories
:30 Rest
:30 Sit-up
:30 Rest
______________________________
Weightlifting
Power Snatch
65% 2×2
70% 2×2
75% 2×2
Box Step-up
6-6-6-6 (each leg) -choose weight-
Hamstring Curl
8-8-8-8 (each leg) -choose weight-
Tempo Dumbbell Bench (:04 ecc)
6-6-4-4
Tempo Triceps Extension (:04 ecc)
8-8-8-8
