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"Tough Sledder" (mirror week)




Lots of pulls in this workout, wear gloves! or prepare your callouses



Do each all 3 exercises in a row before you rest

3 rounds (light weight)

15 seated db hammer curls (15/8)

15 db tricep kickbacks (15/8)

15 barbell bentover row (65/45)(45/25)

:::minimal rest between sets:::    


1:00 Sled Push (moderate pace)           {5:00}


3 rounds (moderate weight)

13 seated db hammer curls (20/12)

13 db tricep kickbacks (20/12)

13 db bench light (95/65)(65/45)

:::moderate rest between sets:::       


2:00 Sled Pull (max distance).                    


3 rounds (heavy weight)

11 seated db hammer curls (25/15)

11 db tricep kickbacks (25/15)

11 T Bar Row (moderate to moderate/heavy weight)

:::max rest between sets:::              


3:00 Sled Push (max distance).                     


4 rounds

12 straight arm lat pull down (with rope)

:60s rest between sets.           {32:00}


4:00 Sled Pull (max distance)


4 rounds

50 m farmer's carry (70/55)(55/35)

12 superman


5:00 Sled Push (max distance) {53:00}

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