Upper Body
15-12-9
No rest between exercises.
Shoulder Press
Chest Press
Seated Dip
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Front Pulldown
Seated Row
Upright Row
(alternate rounds with a partner)
15-12-9
No rest between exercises.
Pec Deck
70 Degree Shoulder
Rowing Torso
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
10 Single-Arm Multi-Biceps
10 Single-Arm Multi-Triceps
20 Gripper
(alternate rounds with a partner)
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Sleds
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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FitEssentials
For load:
“Superset”
8-8-5-5
Close Grip Bench Press
Single arm Row (:02 pause against chest)
Partner Workout
AMRAP 16:00
P1: Row 20/15 Cal
P2: AMRAP Power Clean Man Makers
(switch stations when P1 has completed row cal.)
*score = total row cals + total MM
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4
Power Snatch
70% 2×3
75% 3×2
Jerk in Split
3-3-3-3-3 -choose weight-
RDL
4×4 -choose weight-
“The true measure of a man is how he treats someone who can do him absolutely no good.”
~Samuel Johnson
