Upper Body
15-12-10-8
Bench Press
Bent Row (barbell or dumbbell)
(alternate rounds with a partner)
15-12-10-8
Pullover (barbell or dumbbell)
Weighted Bench Dip (set weight in lap)
(alternate rounds with a partner)
15-12-10-8
Standing Shoulder Press
Upright Row
(alternate rounds with a partner)
15-12-10-8
Skull Crusher
Biceps Curl (barbell or dumbbell)
(alternate rounds with a partner)
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Sleds
6 rounds:
60yd Sled Push Shuttle 90/45
200m Recovery Jog
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Weightlifting
Power Snatch
70% 3×2
80% 3×2
Romanian Deadlift 4×6
(constant load)
Bench Press 8-8-8-8
(make consistent increases)
Standing Press 8-8-6-6
(make consistent increases)
Front Plate Raise 8-8-8
(make consistent increases)
Weighted Plank Hold 5x :10
(make consistent increases)
“Work is not man’s punishment. It is his reward and his strength and his pleasure.”
~George Sand
