Upper Body (8a/9a/5p)
Pullover & Press 6-6-6-6
(alternate sets with a partner)
 
6-9-12-15
No rest between exercises.
Pullover
EZ-Bar Front Raise
(alternate rounds with a partner. decreasing load)
 
6-9-12-15
No rest between exercises.
Shoulder Press
Supinated Pulldown
(alternate rounds with a partner. decreasing load)
 
6-9-12-15
No rest between exercises.
Seated Dip
MAG Bar Seated Row (narrow/neutral)
(alternate rounds with a partner. decreasing load)
 
“Superman Curls”
Don’t set the bar down:
5 Barbell Curl
10 Wide Grip Barbell Curl (-20%)
15 Reverse Grip Curl (-20%)
20 Close Grip Curl (-20%)
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Sleds (6p)
10 rounds for load:
30yd Sled Pull
30yd Farmers Walk 70/53
(alternate rounds with a partner)
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FitEssentials(6p)
4 rounds at a moderate load:
8 Box Step Down (each leg)
8 Kneeling Torso Row (each arm)
 
Partner Workout
AMRAP 14:00
8 Goblet Squat
12 Ring Row
16 Mountain Climbers (8/leg)
*row for calories while partner works
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Weightlifting (5p)
NF Snatch + Snatch
4(1+1) -choose weight-
 
NF Clean + Clean
4(1+1) -choose weight-
 
Snatch Push Press + Drop Snatch OHS
4(2+1+1) -choose weight-
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“No thoroughly occupied person was ever found really miserable.”
~Walter Savage Landor