Upper Body H.I.T. (9am)
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Shoulder Press
8-12 Standing Shrug
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Dumbbell Fly
8-12 Seated Dip
8-12 Triceps Pushdown
(alternate rounds with a partner)
15-12-9-6
Single-Arm High Row
(alternate sets with a partner)
15-12-9-6
Low Row
(alternate sets with a partner)
8-7-6-5-4-3-2-1
Barbell Curl
(alternate sets with a partner. Don’t set the bar down)
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Sleds (6pm)
5 rounds:
10 Russian Kettlebell Swing 70/53
20yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
(200m Farmers Walk with partner 53/35)
4 rounds:
20yd Walking Lunge
40yd Sled Push Shuttle 135/90
(alternate rounds with a partner)
(200m Farmers Walk with partner 53/35)
3 rounds:
30 Air Squats
60yd Shuttle 90/45
(alternate rounds with a partner)
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FitEssentials (6pm)
For load:
Supinated Bent Barbell Row x 6-6-4-4
(:02 pause against chest )
AMRAP 16:00
500/400m Row
200m Farmer’s Walk (moderate load)
1:00 Forearm Plank
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Weightlifting (5pm)
Snatch
75% 4×2
Clean + Jerk
75% 4(1+2)
“Older and wiser voices can help you find the right path, if you are only willing to listen.”
~Jimmy Buffett
~Jimmy Buffett
