Upper Body H.I.T. (8a/9a/5p)
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength Front Pulldown
Hammer Strength Chest Press
Hammer Strength Low Row
(alternate rounds with a partner)
 
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength Front Military Press
Hammer Strength DY Row
Cybex Seated Dip
(alternate rounds with a partner)
 
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength High Row
Hammer Strength Decline Press
Hammer Strength Preacher Curl
(alternate rounds with a partner)
 
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength BTN Shoulder Press
Hammer Strength Standing Shrug
Triceps Pushdown
(alternate rounds with a partner)
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Sleds (6p)
4 rounds:
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
60yd Farmers Walk 70/53
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
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FitEssentials (6p)
For load:
8-6-6-4-4-4
Close Grip Bench Press
Single arm Seated Row (:01 hold against torso)
 
Partner Workout
AMRAP 15:00
10 Ball Over Shoulder (alt sides)
16 Single arm DB Push Press (8 each arm)
250/200m Row
(alternate rounds with a partner)
*increase cals/reps each round.
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Weightlifting (5p)
Drop Snatch + OHS + Snatch
4(2+1+1) -choose weight-
 
Clean + Push Press
75% 4(2+4)
(based on 1rm push press)
 
Leg Press
10-10-10-10+
(increase weight from last week)
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“We relish news of our heroes, forgetting that we are extraordinary to somebody too.” 
~Helen Hayes