Upper Body
5 rounds for load:
Don’t set the bar down.
12 Reverse Grip Biceps Curl
12 Bent Row
12 Overhead Triceps Extension
12 Shoulder Press
12 Biceps Curl
12 Upright Row
12 Skull Crusher
12 Floor Press
(rest 1:30 between rounds)
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Sleds
5 rounds: (choose load)
20yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)
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Weightlifting
Power Snatch
70% 1×3
75% 1×3
80% 3×2
Push Press
80% 3×3
Romanian Deadlift 4×4
Weighted Plank Hold 5x :10
(make consistent increases)
“Neither comprehension nor learning can take place in an atmosphere of anxiety.”
~Rose Kennedy
