Upper Body
12-10-8-6
Floor Press
Bent Barbell Row
(alternate rounds with a partner)
12-10-8-6
Pullover (barbell or dumbbell)
Weighted Bench Dip (set weight in lap)
(alternate rounds with a partner)
12-10-8-6
Standing Shoulder Press
Upright Row |
(alternate rounds with a partner)
12-10-8-6
Skull Crusher
Biceps Curl (barbell or dumbbell)
(alternate rounds with a partner)
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Sleds
8 rounds:
30yd Sled Push 135/90
60yd Shuttle Run
30yd Sled Push
(alternate rounds with a partner)
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Weightlifting
Power Snatch
80% 5×2
Romanian Deadlift
4×6
Bench Press 8-8-6-6
(make consistent increases)
Standing Press 6-6-6-6
(make consistent increases)
Front Plate Raise 8-8-8
(make consistent increases)
Weighted Plank Hold 5x :10
(make consistent increases)
“By the work one knows the workman.”
~Jean de La Fontaine
