Upper Body
15-12-9
Shoulder Press
Pullover
Seated Dip
(alternate rounds with a partner)
15-12-9
Bent Row
Floor Press
Upright Row
(alternate rounds with a partner)
15-12-9
Lateral Raise
Front Raise
Rear Delt Fly
(alternate rounds with a partner)
15-12-9
Skull Crusher
Biceps Curl
Overhead Triceps Extension
(alternate rounds with a partner)
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Sleds
5 rounds:
30yd Sled Push 135/90
(3 person relay)
5 rounds:
30yd Sled PULL 135/90
(3 person relay)
5 rounds:
30yd Backwards Sled Drag 135/90
(3 person relay)
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Weightlifting
At a moderate load:
Hang Power Snatch 3-3-3-3
At a moderate load:
Push Press 5-5-5-5
At a moderate load:
Front Pulldown 15-12-10-8
At a moderate load:
Seated Row 15-12-10-8
At a moderate load:
Biceps Curl 15-12-10-8
“It takes a real storm in the average person’s life to make him realize how much worrying he has done over the squalls.”
~Bruce Barton
