Upper Body H.I.T. (8a/9a/5p)
3 rounds:
No rest between exercises.
8 Alt Arm Shoulder Press (each arm)
8 Alt Arm Front Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Alt Arm Chest Press (each arm)
8 Alt Arm DY Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Alt Arm Decline Press (each arm)
8 Alt Arm Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Alt Arm Multi-Triceps (each arm)
8 Alt Arm Multi-Biceps
(alternate rounds with a partner)
 
15-12-9
Incline Sit-up
Nautilus Ab1
Leg Lift
(alternate rounds with a partner)
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Sleds (6p)
6 rounds:
60yd Sled Push 180/135
60yd Farmers Walk 70/53
(alternate rounds with a partner)
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FitEssentials (6p)
AMRAP 16:00
8 Sumo Deadlift
8 Hand Release Push-up
8 Box Step-overs (alt legs)
12/8 Cal Row
(alternate rounds with a partner)
 
(rest 4:00)
 
AMRAP 16:00
16 Ball Slams
8 Goblet Squat
12/8 Cal Row
(alternate rounds with a partner)
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Weightlifting (5p)
Snatch High Pull + Snatch
75% 4(2+2)
 
Push Press + Power Jerk
75% 4(2+2)
 
Barbell Lunges
4×8 -choose weight-
(8 per leg, alt legs each rep)
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