Upper Body (8a/9a/5p)
3 rounds:
No rest between exercises.
8-12 Dumbbell Incline Press
8-12 Pec Deck
8-12 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Single-Arm Front Pulldown
8-12 Single-Arm DY Row
8-12 Single-Arm Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
8-12 Standing Shrug
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
1 Eccentric Chin-up (:30)
8-12 EZ-Bar Curl
1 Eccentric Chin-up (:30)
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
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Sleds (6p)
2 rounds:
60yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle 135/90
20yd Sled Push Shuttle 180/135
60yd Farmers Walk Shuttle 70/53
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
60yd Farmers Walk Shuttle 70/53
200m Recovery Jog
(alternate shuttles with a partner)
__________________________
 
FitEssentials
For load
10-8-6-4
Sumo Deadlift
Single arm DB Press (each arm)
 
3 rounds for reps + cals:
1:00 Box Step-up
1:00 Burpee
1:00 Row
2:00 Rest/walk b/w rounds
__________________________
 
Weightlifting
Muscle Snatch
4×3 -choose weight-
 
NF Clean
4×2 -choose weight-
 
Snatch Push Press + OHS
4(3+1) -choose weight-
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“One’s life has value so long as one attributes value to the life of others, by means of love, friendship, indignation and compassion.”
~Simone de Beauvoir