Upper Body
10-12-4-16 (descending load)
No rest between exercises.
Chest Press
Dumbbell Fly
(alternate rounds with a partner)
10-12-14-16 (descending load)
No rest between exercises.
Seasted Row
Bent Lateral Raise
(alternate rounds with a partner)
10-12-14-16 (descending load)
No rest between exercises.
Shoulder Press
Lateral Raise
(alternate rounds with a partner)
10-12-14-16 (descending load)
No rest between exercises.
Pulldown
Biceps Curl
(alternate rounds with a partner)
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Sleds
AMRAP 4:00
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
(rest 2:00)
AMRAP 5:00
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
(rest 3:00)
AMRAP 6:00
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
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FitEssentials
3 rounds for reps:
:30 Lt Leg Step-up
:30 Rest
:30 Rt Leg Step-up
1:00 Rest
1:30 DB Man Makers
1:00 Rest
4 rounds for total reps:
:30 Russian Kettlebell Swing
:30 Rest
:30 Wall Ball
:30 Rest
:30 Row
:30 Rest
:30 Plank KB Drag Throughs
:30 Rest
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4
Every 1:00 for 10:00
2 power Snatch at 70%
Jerk in Split
2-2-2-2-2 -choose weight-
RDL
4×4 -choose weight-
“Where all men think alike, no one thinks very much.”
~Walter Lippmann
