Upper Body H.I.T. (8a/9a/5p)
3 rounds:
No rest between exercises
8-12 Front Pulldown
6-8 Tempo Pullover (:05/:05)
8-12 Cable Seated Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Chest Press
6-8 Tempo Lateral Raise (:05/:05)
8-12 Seated Dip
(alternate rounds with a partner)
 -
3 rounds:
No rest between exercises.
8-12 High Row
6-8 Tempo Rowing Torso (:05/:05)
8-12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Front Military Press
6-8 Tempo Pec Deck (:05/:05)
8-12 Decline Press
(alternate rounds with a partner)
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Sleds (6p)
20yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
 
(200m recovery jog)
 
40yd Sled Push Shuttle 180/135
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
 
(200m recovery jog)
 
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
 
(200m recovery jog)
 
60yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
(alternate shuttles with a partner)
_______________________
 
FitEssentials (6p)
For load:
6-6-4-4-2-2
Sumo Deadlift
Bar Dip
 
AMRAP 12:00
8 Kettlebell Sumo Deadlift High Pull
12 Single-Arm DumbbellB Thrusters (6 each arm)
200m Row
(alternate rounds with partner)
_________________________
 
Weightlifting (5p)
Snatch Drills
(10 mins)
 
Snatch
70% 5×2
 
Clean + Jerk
70% 4(1+1)
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“The thankful receiver bears a plentiful harvest.”
~William Blake