Upper Body (8a/9a/5p)
3-3-3-3
1.5 Press
(make consistent increases)
 
3 rounds:
No rest between exercises.
10 Dumbbell Pullover
6 Weighted Dip
(alternate rounds with a partner)
 -
10-8-6-15
MAG Bar Wide Pulldown
(alternate sets with a partner)
 
10-8-6-15
Chest Press
(alternate sets with a partner)
 
2 rounds:
Barbell Curl 4×4
(rest while partner works)
21’s EZ-Bar Biceps
(rest while partner works)
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Sleds (6p)
10 rounds:
30yd Sled Push 180/135
(rest 1:00 between pushes)
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FitEssentials 
Close Grip Bench Press
Build to a heavy set of 3
 
3 Rounds for Reps + Cals
1:00 Row
1:00 Burpee
1:00 Ring Row
1:00 Side Plank (:30 each side)
1:00 Rest
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Weightlifting
Hang Snatch (BK) + Snatch
75% 5(1+1)
 
Hang Clean (BK) + Clean & Jerk
75% 5(1+1)
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“Many are ambitious of saying grand things, that is, of being grandiloquent.”
~Augustus Hare