Upper Body H.I.T. (8a/9a/5p)
3 rounds:
No rest between exercises.
8-12 Cable Long Row
10-15 Rowing Torso
8-12 T-Bar Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Chest Press
10-15 Pec Deck
8-12 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Low Row
10-15 Pullover
8-12 High Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Front Military Press
10-15 Plate Raise
8-12 BTN Shoulder Press
(alternate rounds with a partner)
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Sleds (6p)
3 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
*follow each round with a 300m recovery row
(alternate shuttles with a partner)
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FitEssentials(6p)
AMRAP 10:00
7 Sumo Deadlift
14 Box Step-overs (alt legs)
7 Single arm DB Push Press (each arm)
 
(rest 5:00)
 
AMRAP 10:00
250/200m Row
20 Plank Shoulder Taps (alt arms)
10 Toes to Bar
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Weightlifting (5p)
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
NF Clean + Clean & Jerk
4(1+1) -choose weight-
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“Be less curious about people and more curious about ideas.”
~Marie Curie