Upper Body H.I.T. (8a/9a/5p)
10-9-8-7-6-5-4-3-2-Max Reps
Hammer Strength Front Military Press
Hammer Strength Low Row
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
Hammer Strength Decline Press
Hammer Strength High Row
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
Polaris Pec Deck
Nautilus Rowing Torso
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
EZ-Bar Overhead Triceps Extension
EZ-Bar Biceps Curl
(alternate rounds with a partner)
_____________________________________
 
Sleds (6p)
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_____________________________________
 
FitEssentials (6p)
For load:
6-6-4-4
Supinated Bent Over Barbell Row
Single-Arm Overhead Press (each arm)
 
AMRAP 16:00
400/500m Row
200m Farmer’s Walk
1:00 Forearm Plank
_____________________________________
 
Weightlifting (5p)
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
45002910_10215818929478872_1491353155026288640_n
“Nothing ever becomes real till it is experienced.” 
~John Keats