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Warmup: 

  • 10 minute bike
  • Foam Roll
  • Static Stretching

Lift 1: Standing Overhead Press + Single Arm Dumbbell Row

  • 65 lb x 5 + 70 lb x 8
  • 75 lb x 5 + 70 lb x 8
  • 95 lb x 5 + 70 lb x 8
  • 115 lb x 5 + 70 lb x 8
  • 115 lb x 5 + 70 lb x 820-pullups-pull-ups-pft-usmc

Lift 2: Weighted Pull ups + Standing Single Arm Overhead press

  • + 25 lbs  x 5 + 40 lb x 8
  • + 35 lbs x 5 + 40 lb x 8
  • + 45 lbs x 5 + 40 lb x 8
  • + 55 lbs x 5 + 40 lb x 8

Lift 3:  Bent Barbell Row + Standing Close Grip Overhead Press

  • 185 lb x 8 + 45 lb x 8
  • 185 lb x 8 + 45 lb x 8
  • 185 lb x 8 + 45 lb x 8
  • 185 lb x 8 + 45 lb x 8

Cardio:

  • 30 minutes hill sprints – 7.5 mph – 1 min 0% incline, 1 minute 5% incline

 

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