Upper Body
Tempo Bench Press (:04 ecc)
6-6-6-6
 
Tempo Incline Dumbbell Fly (:04 ecc)
8-8-8-8
 
Tempo Dumbbell Pullover (:04 ecc)
8-8-8-8
 
Tempo Dumbbell Row (:04 ecc)
8-8-8-8
 
9-12-15
No rest between exercises.
EZ-Bar Front Raise
Leaning French Press
EZ-Bar Curl
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Sleds
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
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FitEssentials
Superset
8-8-5-5-5
Single-Leg Romanian Deadlift (each leg)
Single-Arm Overhead Press (each arm)
 
3 rounds:
:30 Hand Release Push-up
:30 Sit-up
:30 Burpee
:30 Air Squat
(rest 1:00 between rounds)
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Weightlifting
Floating Snatch
65% 2×2
70% 2×2
75% 2×2
 
RDL
4×4 -choose weight-
 
Bulgarian Split Squat
4×6 -choose weight-
 
Close Grip Bench Press
2×6, 2×4, 2×2 -choose weight-
 
Triceps Extension
10-8-8-6-6 -choose weight-
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“Who dares, wins”
~Sir David Stirling