Upper Body H.I.T.
3 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Pec Deck
8-12 Decline Press
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 MAG Bar Front Pulldown
8-12 Hammer Strength DY Row
8-12 Hammer Strength Low Row
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Hammer Strength Shoulder Press
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Hammer Strength High Row
8-12 Hammer Strength Pullover
8-12 Seated Dip
(alternate rounds with a partner)
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Sleds
9 rounds:
3 Deadlift 365/245
20yd Sled Push Shuttle 270/225
60yd Shuttle Run
(alternate rounds with a partner)
_______________________________
FitEssentials
20:00 to complete: (don’t exceed 4 rounds)
10 Dumbbell Box Step-up (each leg)
10-15 Russian Kettlebell Swing
1:00 Plank Shoulder Tap
:30 Ski Erg for Cals
4 rounds:
12 KB Sumo Deadlift High-pull
10 Goblet Squat
8 DB Renegade Rows (each arm)
(alternate rounds with a partner)
________________________________
Weightlifting
Snatch Pull + Muscle Snatch
80% 4(3+2)
(based on Muscle Snatch)
Push Press + Push Jerk
75% 4(3+1)
Leg Press
10-10-8-8
(at same weights as last week)
“Every man is born as many men and dies as a single one.”
~Martin Heidegger
~Martin Heidegger
