Upper Body
Choose weight that allows at least 4 rounds.
AMRAP 7:00
7 Floor Press or Bench Press
7 Bent Barbell Row
AMRAP 7:00
7 Shoulder Press
7 Upright Row
AMRAP 7:00
7 Dip or Bench Dip
7 Pullover
AMRAP 7:00
7 Standing Overhead Triceps Extension
7 Biceps Curl
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Sleds
4 rounds:
30yd Sled PUSH 180/135
(3 person relay)
4 rounds:
30yd Sled PULL 180/135
(3 person relay)
4 rounds:
30yd Backwards Sled Drag 180/135
(3 person relay)
2 rounds:
60yd Sled Push Shuttle 90/45
(3 person relay)
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Weightlifting
Power Snatch
70% 4×3
Push Press
70% 4×4
Front Pulldown 15-12-10-8
Seated Row 15-12-10-8
Biceps Curl 15-12-10-8
“Wherever smart people work, doors are unlocked.”
~Steve Wozniak
