Upper Body
3 rounds:
No rest between exercises.
8 Supinated Pulldown
10 Dumbbell Bench Press
12 Bent Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Standing Press
10 Upright Row
12 Dumbbell Lateral Raise
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Seated Row
10 Skull Crusher
12 EZ-Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8 Weighted Dip
10 Alt-Arm Dumbbell Curl
12 Triceps Extension
(alternate rounds with a partner)
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Sleds
10 rounds:
30yd Sled Push 180/135
(rest 1:00 between pushes)
__________________________
FitEssentials
3 rounds of:
:30 Russian KBS
1:00 Rest
:30 DB Thruster
1:00 Rest
:30 Strict Pull-up
(rest 2:00 between rounds)
For Reps + Cals:
1:00 Burpee
1:00 Rest
1:00 Row
:45 Burpee
:45 Rest
:45 Row
:45 Rest
:30 Burpee
:30 Rest
:30 Row
:30 Rest
:15 Burpee
:15 Rest
:15 Row
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4
Deficit Power Snatch
60% 1×3
65% 1×3
70% 3×2
Press in Split
4-4-4-4-4 -choose weight-
RDL
4×4 -choose weight-
“It brings up happy old days when I was only a farmer and not an agriculturist.”
~O. Henry
