Upper Body (8a/9a/5p)
3 rounds:
No rest between exercises.
4-6 Eccentric Chin-up (:08/:08)
4-6 Eccentric Dip (:08/:08)
6-8 Tempo Pec Deck
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Shoulder Press
6-8 Tempo Lateral Raise (:05/:05)
8-12 Super Incline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Supinated Front Pulldown
6-8 Tempo Pullover (:05/:05)
8-12 Cable Long Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercise.
6-8 Tempo Single-Arm Multi-Biceps
6-8 Tempo Single-Arm Multi-Triceps
20-30 Gripper
(alternate rounds with a partner)
________________________
 
Sleds (6p)
4 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
120yd Farmers Walk Shuttle 70/53
(alternate shuttles with a partner)
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FitEssentials (6p)
For load:
7-7-4-4
Axle Thruster
Seated Row (:02 pause against torso)
 
4 rounds for reps + cals:
:30 Row
:30 Rest
:30 Ball Slam
:30 Rest
:30 Burpee
:30 Rest
:30 Forearm Plank
:30 Rest
_________________________
 
Weightlifting (5p)
Clean + Jerk
80% 1+2, 2+1
85% 1+2, 1+1, 2+1, 1+1
 
Snatch
80% 1.2.1
85% 2.1
 
Front Squat
80% 5x2
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“One of the secrets of life is to keep our intellectual curiosity acute.”
~William Lyon Phelps