Upper Body
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Rear Delt Fly
8-12 Seated Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Single-Arm Multi-Biceps
8-12 Single-Arm Multi-Triceps
20-30 Gripper
(alternate rounds with a partner)
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Sleds
5 rounds: (increasing load)
30yd Sled PUSH
(3 person relay)
5 rounds: (increasing load)
30yd Sled PULL
(3 person relay)
5 rounds: (increasing load)
30yd Backwards Sled Drag
(3 person relay)
3 rounds:
60yd Speed Sled Push 90/45
(3 person relay)
________________________________
Weightlifting
Power Snatch
70% 2×3
75% 3×2
Push Press
75% 4×3
Front Pulldown 12-10-8-6
Seated Row 12-10-8-6
Biceps Curl 12-10-8-6
“The intoxication of anger, like that of the grape, shows us to others, but hides us from ourselves.”
~John Dryden
