Upper Body
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
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 Plate Raise
8-12 Standing Shrug
8-12 Rear Delt Fly
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 EZ Bar Curl
8-12 EZ Bar Overhead Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
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Sleds
2 rounds:
60yd Sled PUSH Shuttle 135/90
200m Recovery Jog
60yd Sled PULL Shuttle 135/90
200m Recovery Jog
60yd Backward Drag Shuttle 135/90
200m Recovery Jog
___________________________________
Weightlifting
Power Snatch
70% 2×3
75% 2×3
Push Press
75% 2×3
80% 3×2
Front Pulldown 10-8-6-15
Seated Row 10-8-6-15
Biceps Curl 10-8-6-15
“We make a living by what we get, but we make a life by what we give.”
~Winston Churchill
