Upper Body
10-8-6-15
Floor Press
Bent Barbell Row
(alternate rounds with a partner)
10-8-6-15
Pullover (barbell or dumbbell)
Weighted Bench Dip (set weight in lap)
(alternate rounds with a partner)
10-8-6-15
Standing Shoulder Press
Upright Row
(alternate rounds with a partner)
10-8-6-15
Skull Crusher
Biceps Curl (barbell or dumbbell)
(alternate rounds with a partner)
__________________________________
Sleds
4 rounds:
60yd Sled PUSH Shuttle 90/45
200m Recovery Jog
60yd Sled PULL Shuttle 90/45
200m Recovery Jog
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Weightlifting
Power Snatch
80% 5×2
Romanian Deadlift 4×4
Bench Press 10-8-6-4
(make consistent increases)
Standing Press 10-8-6-4
(make consistent increases)
Front Plate Raise 8-8-8
(make consistent increases)
Weighted Plank Hold 5x :10
(make consistent increases)
“Counsel woven into the fabric of real life is wisdom.”
~Walter Benjamin
