Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

FUNCTIONAL FITNESSFor time:800m Run30 Pull-up60 Push-up90 Air Squat400m Run90 Air Squat60 Push-up30 Pull-up800m Run ___________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12

SLEDS40m Sled Push Shuttle20m Sled Push Shuttle60m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 40m Sled Push Shuttle20m Sled Push Shuttle60m

FUNCTIONAL FITNESSPower CleanBuild to Heavy 43×4 at 80% of Heavy Set (1:00 rest) For time:20 Toes to Bar30 DB Snatch 50/3540 Box Jump Over 24/2010

UPPER BODYComplete with as little rest as possible:50 Chest Press(use a weight that you can do for 12-15 reps.) Complete with as little rest as

FUNCTIONAL FITNESSStrict Press8(L) 8(M) 8(MH) 8(H)*follow each set with 12 upright row 10 rounds for time:8 Wall Ball 20/146 Burpee4 Power Clean 115/752 Wall Walk

FUNCTIONAL FITNESS3 sets:20 Windshield Wiper20 V-up1:00 Plank “Annie Likes to Row”50-40-30-20-10Double UnderSit-upCalorie Row __________________ STRONGFITWeek 2Assault Bike8 rounds::10 Hard:20 Easy Machine Squat6×6 (increase weight weekly)(rest

FUNCTIONAL FITNESSFor time:400m Run AMRAP 20:005 Pull-up10 Push-up15 Air Squat For time:400m Run _____________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Supine

SLEDS5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers

FUNCTIONAL FITNESSPower CleanBuild to Heavy 580% of Heavy 5: 3×5 (rest 1:00) For time:50m Farmer Carry 70/4450 Hang Power Snatch 75/5550 DB Walking Lunge Step

UPPER BODYIncline Press6×6(rest :20 between sets) Pec Deck6×6(rest :20 between sets) Machine Dip6×6(rest :20 between sets) Pullover6×6(rest :20 between sets) Rear Delt Fly6×6(rest :20 between

Functional FitnessStrict Press10(L) 10(M) 10(MH) 10(H)*follow each set with 12 upright row AMRAP 8:008 KB Swing 53/3516 Double Under8 Pull-up16 Double Under _______________________ STRONGFITWeek 22

Functional Fitness3 sets:10 Strict Toes to Bar15 Weighted Sit-up20 Banded Good Morning “Death by Squats”Every 1:00 until failure…5 Air Squat1 Thruster 95/65*Add 1 Thruster every

Functional Fitness12-10-8-6 reps of:DB Bench PressDB Bent Over Row(rest as needed) For total time:2 rounds –10 Clean & Jerk 95/6510 Burpee Box Jump Over 24/20

SLEDS80m Sled Push Shuttle80m Sled Pull Shuttle80m Backwards Drag60m Sled Push Shuttle60m Sled Pull Shuttle60m Backwards Drag40m Sled Push Shuttle40m Sled Pull Shuttle40m Backwards Drag20m

FUNCTIONAL FITNESSFor load:Deadlift5-4-3-2-1 For total time:1 round –75 Double Under30 Push-up12 Clean & Jerk 135/95 (rest 1:00) 2 rounds –50 Double Under20 Push-up8 Clean &

UPPER BODYChest Press6×6(rest :20 between sets) Front Pulldown6×6(rest :20 between sets) Shoulder Press6×6(rest :20 between sets) Seated Row6×6(rest :20 between sets) Machine Dip6×6(rest :20 between

FUNCTIONAL FITNESSFor load:Build to Heavy 3 Weighted Pull-upBuild to Heavy 3 Weighted Dip(rest as needed) 10 rounds for time:6 Toes to Bar4 Single-Arm Devil Press

FUNCTIONAL FITNESSFor load:Thruster5-4-3-2-1 For time:150/120 Calorie Row100 Wall Ball 20/1450 Deadlift 185/125(partition anyhow) ___________________ STRONGFITAssault Bike8 rounds::10 Hard:20 Easy Machine Squat6×6 (increase weight weekly)(rest :20

FUNCTIONAL FITNESS12-10-8-6 reps of:DB Bench PressDB Bent Over Row(rest as needed) 3 rounds for time:15 Bar Facing Burpee10 Power Snatch 95/65100′ Farmer Carry 70/44 ____________________

SLEDS4 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle 3 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry

FUNCTIONAL FITNESSDeadlift2(L) 2(M) 2(MH) 2(H) 3 rounds for total reps:AMRAP 3:0020/15 Calorie Bike15 Pull-upMax Wall Ball 20/14(rest 1:00 between AMRAP’s) __________________ STRONGFITWeek 32 rounds: (very

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:003 Weighted Pull-up3 Weighted Dip AMRAP 15:007 Hand Release Push-up5 Toes to Bar3 DBall Over Shoulder 100/80 ____________________ STRONGFITWeek 32

FUNCTIONAL FITNESSThruster4(L) 4(M) 4(MH) 4(H) “Air Force”For time:20 Thruster 95/6520 Power Clean20 Push Jerk20 Overhead Squat20 Front Squat(4 Burpee EMOM starting at 0:00) ________________ STRONGFITWeek

FUNCTIONAL FITNESS12-10-8-6:DB Bench PressDB Bent Over Row(rest as needed) For total time:100 Double Under~then~25-20-15-10-5:Burpee to Plate (45lb rubber plate)Calorie Row~then~100 Double Under __________________ STRONGFITWeek 32

SLEDS4 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Pull Shuttle(alternate shuttles with a partner) _______________ WEIGHTLIFTINGSnatch2 waves:70% 1×175% 1×180% 1×185% 1×1

FUNCTIONAL FITNESSDeadlift3(L) 3(M) 3(MH) 3(H) 20 rounds for time:3 Devil Press 2×35/255 Pull-up7 Calorie Bike ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8 Tempo Pec Deck (:04 ecc)8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:004 Weighted Pull-up4 Weighted Dip(rest in remaining time) For time:21-15-9Power Clean 115/75Shoulder to Overhead 115/75 ___________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSThruster6(L) 6(M) 6(MH) 6(H) 4 rounds for total reps:AMRAP 3:0060 Double Under15 Burpee Box Jump Over 24/20Max Toes to Bar(rest 1:00) __________________ STRONGFITWeek 12

FUNCTIONAL FITNESSFor time:2000m Row(2:00 on / 1:00 off until finished) 3 rounds for time:400m Run30 Russian KB Swing 70/4420 Front Squat 95/65 ______________________ STRONGFITWeek 12

SLEDS20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Carry with Partner

FUNCTIONAL FITNESSDeadlift4(L) 4(M) 4(MH) 4(H) For time:33-27-21-15-9Wall Ball 20/14Hand Release Push-up ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating)

UPPER BODY3 rounds:No rest between exercises.12-15 Machine Shoulder Press12-15 Pec Deck12-15 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Front Pulldown12-15 Rear

FUNCTIONAL FITNESSFor load:Every 3:00 for 15:005 Weighted Pull-up5 Weighted Dip For time:12 Toes to Bar200m Run10 Toes to Bar200m Run8 Toes to Bar200m Run6 Toes

FUNCTIONAL FITNESSThruster8(L) 8(M) 8(MH) 8(H) For total time:3 rounds –9 Deadlift 185/1256 Box Jump Over 24/203 Wall Walk-then-800m Run-then-3 rounds –3 Wall Walk6 Box Jump

FUNCTIONAL FITNESSFor time:750/600m Row(2:30 rest)750/600m Row 5 rounds for total reps:AMRAP 2:0010 Burpee to 6″ Reach15 KB Swing 5/35Max Calorie Bike(rest 1:00 between AMRAP’s) _____________________

SLEDS3 rounds:60m Sled Pull Shuttle(alternate shuttles with a partner) 80m Farmers Carry 6 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 6

FUNCTIONAL FITNESSDeadlift6(L) 6(M) 6(MH) 6(H) For time:21-18-15-12-9Burpee Over the BarThruster 75/55 ____________________ STRONGFITWeek 32 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift10(L)

UPPER BODYIncline Chest Press12(L) 10(M) 8(MH) 6(H) High Row12(L) 10(M) 8(MH) 6(H) Chest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest

FUNCTIONAL FITNESS“Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds) ____________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction6 Tempo Ring

FUNCTIONAL FITNESSBarbell Lunge6(L) 6(M) 6(MH) -each leg- AMRAP 20:005 Power Clean 135/9510 Toes to Bar15 Wall Ball 20/14 _____________________ STRONGFITWeek 22 rounds: (very light)20 TKE8

FUNCTIONAL FITNESSFor time:500m Row(1:30 rest)500m Row For time:10-20-30-40KB Swing 53/35Double UnderCalorie BikeDouble Under __________________ STRONGFITWeek 32 rounds: (very light)15 Prone Incline Rear Delt Fly12 Supine

SLEDS2 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 4 rounds:40m Sled Pull Shuttle(alternate shuttles with a partner) 2 rounds:80m Farmers Carry(alternate shuttles with a

FUNCTIONAL FITNESSCF Open 25.3 __________________ STRONGFITWeek 22 rounds: (very light)12 Banded Hip Flexion8 Single-Leg Hip Thrust4 Bullfrog Deadlift10(L) 8(M) 6(MH) 4(H) Leg Press15(L) 12(M) 10(MH)

UPPER BODYSingle-Arm Seated Row12(L) 10(M) 8(MH) 6(H) Chest Press6×6 (rest :10 between sets) Single-Arm Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip6×6 (rest :10 between sets) Pullover12(L)

FUNCTIONAL FITNESS5 rounds:6 Bench PressMax Rep Strict Pull-up(rest 2:00) With a partner for time:1 Mile Run2000m Row1 Mile Run(partition the distance however you choose) _________________

FUNCTIONAL FITNESSBarbell Lunge8(L) 8(M) 8(MH) -each leg- For time:30 Wall Ball 20/1450 Dumbbell Snatch 50/3530 Wall Ball50 Toes to Bar30 Wall Ball ____________________ STRONGFITWeek 22

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for total reps:AMRAP 2:0010 Burpee Box Step Over 24/2050 Double UnderMax Calorie

SLEDS40m Farmers Carry (each)(3 person relay) 6 rounds:10m Sled Push(3 person relay) 40m Farmers Carry (each)(3 person relay) 5 rounds:20m Sled Push(3 person relay) 40m

FUNCTIONAL FITNESS*CF Open 25.2*For time:21 Pull-up42 Double Under21 Thruster 95/6518 Pull-up36 Double Under18 Thruster 115/7515 Pull-up30 Double Under15 Thruster 135/85 ________________ STRONGFITWeek 13 rounds: (very

UPPER BODYChest Press12(L) 10(M) 8(MH) 6(H) Single-Arm Front Pulldown12(L) 10(M) 8(MH) 6(H) Shoulder Press12(L) 10(M) 8(MH) 6(H) Single-Arm Row12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M)

FUNCTIONAL FITNESS4 sets:8 Bench PressMax Rep Strict Pull-up(2:00 rest) 3 sets for time:2 rounds –6 Power Clean 135/953 Wall Walk-after both rounds-20/16 Calorie Assault Bike(2:00

FUNCTIONAL FITNESSBarbell Lunge10(L) 10(M) 10(MH) -each leg- AMRAP 20:005 Shuttle Run (2×25′ = 1)10 Single-Arm Devil Press 50/3515 Wall Ball 20/14 ____________________ STRONGFITWeek 13 rounds:

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Clean & Push Press 5 rounds for time:60 Double Under10 Toes to Bar _____________________ STRONGFITWeek 13 rounds: (very

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. 200m Sled Pull 200m Farmers Carry _____________________ WEIGHTLIFTINGSnatchBuild to 1RM Clean & JerkBuild

FUNCTIONAL FITNESS*CF Open 25.1* ___________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Romanian Deadlift12(L) 10(M) 8(MH) 6(H) Machine Squat12(L)

UPPER BODY15-12-9Chest PressSupinate Pulldown(no rest) 15-12-9Overhead PressSeated Row(no rest) 15-12-9Machine PulloverMachine Biceps Curl(no rest) 15-12-9Pec DeckMachine Triceps Kickback(no rest) 21-15-9Rope Triceps PushdownRope Biceps Curl(no rest)

FUNCTIONAL FITNESS4 sets:10 Bench PressMax Rep Strict Pull-up(rest 2:00) AMRAP 15:00200m Run40 Double Under20 KB Swing 53/35 _________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle (both

FUNCTIONAL FITNESSBack Squat5-4-3-2-1 For total time:3 rounds –3 Toes to Bar5 Burpee to Plate7 Wall Ball 20/14 (rest 1:00) 3 rounds –5 Toes to Bar7

FUNCTIONAL FITNESSFor load:Ever 1:00 for 10:001 Power Snatch 2 rounds for time:8-6-4-2Deadlift 225/155Hand Release Push-upCalorie Row ____________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Shoulder

SLEDS6 rounds:40m Sled Push80m Shuttle Run40m Sled Pull(alternate rounds with a partner) ___________________ WEIGHTLIFTINGTesting Next SaturdaySnatchBuild to Opener Clean & JerkBuild to Opener “Health is

FUNCTIONAL FITNESSPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) AMRAP 15:0060 Double Under30 Sit-up15 Power Snatch 75/55 _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Overhead Press8-12 Lateral Raise8-12 Machine

FUNCTIONAL FITNESS4 rounds:12 Bench PressMax Reps Strict Pull-up(rest 2:00 between rounds) 7 rounds for time:3 Wall Walk7 Russian KB Swing 70/4411 Ring Row ____________________ STRONGFITWeek

FUNCTIONAL FITNESSBack Squat4(L) 4(M) 4(MH) 4(H) 5 rounds for total reps:1:00 Toes to Bar1:00 Calorie Row1:00 Air Squat1:00 Rest _____________________ STRONGFITWeek 22 rounds: (very light)10

FUNCTIONAL FITNESSPower Snatch2(L) 2(M) 2(MH) 2(H) For time:400m Run -then-16-12-8-4Burpee Box Jump Over 24/20Single-Arm Devil Press 50/35 -then- 400m Run ___________________ STRONGFITWeek 22 rounds: (very

SLEDS2 rounds:40m Backwards Drag40m Sled Push(rest while partner completes)80m Sled Pull(rest while partner completes)40m Backwards Drag40m Sled Pull(rest while partner completes)80m Sled Push(alternate with a

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ______________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog

UPPER BODY4 rounds:No rest between exercises.8-12 Machine Dip8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 EZ Bar Curl8-12 EZ Bar Overhead

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For total time:5 rounds –20 Double Under10 Russian KB Swing 70/44 (3:00 rest)

FUNCTIONAL FITNESSBack Squat6(L) 6(M) 6(MH) 6(H) For time:3000/2400m Bike1500/1200m Row75 Wall Ball 20/14(2:00 on / 1:00 off until you finish) _______________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSPower Snatch3(L) 3(M) 3(MH) 3(H) AMRAP 12:008 DB Snatch 50/356 Toes to Bar4 DB Box Step Over 50/35 (20″) _________________________ STRONGFITWeek 12 rounds: (very

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 6:003 Wall Walk6 Goblet Lunge 53/3512/9 Calorie Row(2:00 rest between AMRAPs)

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For time:90 Double Under60 Pull-up30 KB Swing 53/35800m Run30 KB Swing60 Hand Release

FUNCTIONAL FITNESSBack Squat8(L) 8(M) 8(MH) 8(H) AMRAP 15:005-10-15-20-25-etc…Wall Ball Shot 20/14Toes to BarBurpee ________________________ STRONGFITWeek 38 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Complete with

FUNCTIONAL FITNESSPower Snatch4(L) 4(M) 4(MH) 4(H) For time:42-30-18DB Hang Power Clean & Jerk (1×50/35)Box Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) For time:12-10-8-6-4-2Single-Arm Devil Press 50/35Calorie Bike ________________________ STRONGFITWeek 22 rounds: (very light)15 TKE10 Single-Leg Hip Thrust10

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Incline Chest Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L)

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) 4 rounds for time:400m Run30 Push-up20 KB Swing 53/35 ______________________ STRONGFITWeek 22 rounds:

FUNCTIONAL FITNESSBack Squat10(L) 10(M) 10(MH) 10(H) AMRAP 5:0050/40 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 4:0040/32 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP

FUNCTIONAL FITNESSPower Snatch5(L) 5(M) 5(MH) 5(H) AMRAP 12:003 Deadlift 225/1556 Toes to Bar9 Burpee _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm

SLEDS3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 3 rounds:80m Farmers Carry(alternate carries with a partner) 3 rounds:80m Backward Drag Shuttle(alternate shuttles with a

FUNCTIONAL FITNESSDB Romanian Deadlift10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Goblet Squat For time:30 Thruster 95/6550 Sit-up70 KB Swing 53/3550 Sit-up30 Thruster ____________________ STRONGFITWeek

UPPER BODY4 rounds:10 EZ Bar Overhead Triceps Extension10 EZ Bar Biceps Curl(alternate rounds with a partner) 3 rounds:12 Nautilus Multi-Triceps12 Nautilus Multi-Biceps(alternate rounds with a

FUNCTIONAL FITNESSDB Prone Incline Row10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Skull Crusher 4 rounds for time with a partner:120m Sled Push 180/13580 Double

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(MH)*follow each set with 10 Partner Hamstring Curl 3 rounds for time:400m Run21 Wall Ball Shot 20/1415 Pull-up

FUNCTIONAL FITNESSDB Bench Press10(L) 8(M) 6(MH) 4(H)*follow each set with 10 DB Curl No rest between AMRAP’sAMRAP 7:0030 Toes to Bar30 BurpeeMax Calorie Row AMRAP

SLEDS5 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle(alternate Shuttles with a partner) ______________________ WEIGHTLIFTINGSnatch70% 2×275% 2×280% 3×2 Clean + Jerk70% 2(2+2)75% 2+280%

FUNCTIONAL FITNESSDB Romanian Deadlift12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Goblet Squat “Chief & Kong”AMRAP 18:003 Power Clean 135/956 Handstand Push-up9 Wall Ball Shot

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESSDB Prone Incline Row12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Skull Crusher For time:9-15-21-15-9Toes to BarDouble UnderCalorie BikeDouble Under ___________________ STRONGFITWeek 32 rounds:

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)12(L) 10(M) 8(H)*follow each set with 10 Partner Hamstring Curl 10 rounds for time:200m Run15 Air Squat10 Burpees __________________ STRONGFITWeek

FUNCTIONAL FITNESSDB Bench Press12(L) 10(M) 8(MH) 6(H)*follow each set with 10 DB Curl For time:50 Calorie Row30 DB Snatch 50/3510 Wall Walk (2:00 rest) 10

SLEDS4 rounds:10m Sled Push Shuttle 3 rounds:10m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:10m Sled Push Shuttle20m Sled Push Shuttle30m

FUNCTIONAL FITNESSDB Romanian Deadlift15(L) 12(M) 10(MH) 8(H) For time:30 Burpee Box Jump Over 24/20750/600m Row20 Burpee Box Jump Over500/400m Row10 Burpee Box Jump Over250/200m Row