Upper Body
Tempo Bench Press (:02 ecc/:02 pause)
4-4-4-4
 
Incline Dumbbell Fly
10-8-6-15
 
Dumbbell Pullover
10-8-6-15
 
Dumbbell Row
10-8-6-15
 
15-12-9
No rest between exercises.
EZ-Bar Front Raise
Leaning French Press
EZ-Bar Curl
(alternate rounds with a partner)
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Sleds
For time:
360yd Sled Push Shuttle 135/90
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FitEssentials
Superset
8-8-6-6
Close Grip Bench Press
Single-Arm Seated Row(:01 hold against torso)
(rest as needed between sets)
 
3 rounds for quality:
16 Suitcase Deadlift (8arm)
12 Ring Row
(alternate rounds with a partner)
 
4 rounds for calories:
:30 Row
1:30 Rest
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Weightlifting
Hang Power Snatch (bk)
60% 2×2
65% 2×2
70% 2×2
 
Box Step-up
3×8 (each leg) -choose weight-
 
Hamstring Curl
3×12 (each leg) -choose weight-
 
Tempo Dumbbell Bench (:04 ecc)
8-8-8-8 -choose weight-
 
Tempo Triceps Extension (:04 ecc)
8-8-8 -choose weight-
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“Gratitude is riches. Complaint is poverty.”
~Doris Day