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

FUNCTIONAL FITNESSOverhead Squat12(L) 10(M) 8(MH) For time:42 Push-up21 Toes to Bar1000/800m Bike30 Push-up15 Toes to Bar1000/800m Bike18 Push-up9 Toes to Bar1000/800m Bike __________________ STRONGFITWeek 22

UPPER BODYHQ Line Chest Press10(L) 10(M) 10(MH) 10(H) Linear T-Bar Row10(L) 10(M) 10(MH) 10(H) 2 rounds:No rest between exercises.15 Hammer Strength Wide Chest15 Cybex Row

FUNCTIONAL FITNESSFor time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _______________ STRONGFITWeek 22 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Incline

FUNCTIONAL FITNESSBench Press8(L) 8(M) 8(MH) 8(H) AMRAP 8:002-4-6-8-10-12-etc…Box Jump Over 24/20Calorie Row __________________ STRONGFITWeek 2:30 Assault Bike (Fast)1:00 Rest Machine Squat10(L) 8(M) 6(H) 15(MH) Hamstring

FUNCTIONAL FITNESSClean & Jerk3(L) 3(M) 3(MH) 3(H) 5 rounds for time:5 Clean 135/9510 Burpee Over the Bar ___________________ STRONGFITWeek 22 rounds: (very light)15 H-Raise15 Single-Arm

SLEDS80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a

FUNCTIONAL FITNESSEvery 2:00 for 10:00 (5 rounds)1 Snatch(increase load each round) AMRAP 20:001000/800m Bike10 Deadlift 225/15515 Handstand Push-up20 Goblet Reverse Lunge 25/20 __________________ STRONGFITWeek 12

UPPERBODYChest Press6×6 (rest :10 between sets) Seated Row6×6 (rest :10 between sets) 3 rounds:No rest between exercises.10 Upright Row10 Overhead Press(alternate rounds with a partner)

FUNCTIONAL FITNESSStrict Press4(L) 3(M) 2(MH) 1(H) 3 rounds for total reps:AMRAP 5:00800m Run Max Pull-up -in remaining time-(rest 2:00 between AMRAP’s) _________________ STRONGFITWeek 1:30 Assault

FUNCTIONAL FITNESSFront Squat4(L) 3(M) 2(MH) 1(H) For time: (partner)50-40-30-20-10Calorie (pick machine)Double UnderKB Swing 53/35Double Under _________________ STRONGFITWeek 12 rounds: (very light)15 H-Raise15 Single-Arm Pullover15 Lying

SLEDS3 rounds:40m Backwards Drag(3 person relay) 3 rounds:40m Farmers Carry(3 person relay) 6 rounds:40m Sled Pull(3 person relay) 3 rounds:40m Farmers Carry(3 person relay) 3

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press12-15 Pec Deck8-12 Hammer Strength Wide Chest(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown12-15

FUNCTIONAL FITNESSAMRAP 30:00 (partner)80m Sled Push 270/180500/400m Row60 Pull-up500/400m Ski40 Single-Arm Devil Press 35/25400m Run ___________________ STRONGFITWeek 32 rounds: (very light)12 Supine Incline Front Raise12

FUNCTIONAL FITNESSStrict Press5(L) 4(M) 3(MH) 2(H) 7 rounds for time:3 Wall Walk21 Double Under _________________ STRONGFITWeek 32 rounds: (very light)12 Banded Good Morning6 Slow Mountain

FUNCTIONAL FITNESSFront Squat5(L) 4(M) 3(MH) 2(H) For time:50 Wall Ball 20/1430/25 Calorie (pick machine)50 Toes to Bar30/25 Calorie (pick machine)50 Wall Ball __________________ STRONGFITWeek 32

SLEDS3 rounds:40m Shuttle Run40m Sled PUSH Shuttle40m Shuttle Run(alternate rounds with a partner) 3 rounds:80m Shuttle Run80m Sled PULL Shuttle80m Shuttle Run(alternate rounds with a

FUNCTIONAL FITNESSSnatch2(L) 2(M) 2(MH) 2(H) For time:100 Pull-up100 Push-up100 Sit-up100 Air Squat __________________ STRONGFITWeek 22 rounds: (very light)20 TKE10 Hamstring Floss:20 Wall Sit Dumbbell RDL15(L)

UPPER BODY3 rounds:No rest between exercises.15 Pec Fly10 Incline Chest Press15 Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Rear Delt Fly10

FUNCTIONAL FITNESS3 rounds for time with partner:800m Run (together)200m Sled Push 180/135 4 rounds for time:20 DB Snatch 50/3515 Toes to Bar10 Box Jump Over

FUNCTIONAL FITNESSStrict Press3(L) 3(M) 3(MH) 3(H) AMRAP 10:004 Wall Walk8/6 Calorie Bike40 Double Under _____________________ STRONGFITWeek 22 rounds: (very light)12 Banded Good Morning6 Slow Mountain

FUNCTIONAL FITNESSFront Squat3(L) 3(M) 3(MH) 3(H) 10 rounds for time:3 Deadlift 225/1556 Burpee Over Bar _________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Adduction12 Single-Arm

SLEDS30:00 for distance:Sled Pull(share work anyhow with a partner) ___________________ WEIGHTLIFTINGMEET DAYSnatch1RM Clean & Jerk1RM “All truly great thoughts are conceived by walking.”~Friedrich Nietzsche

FUNCTIONAL FITNESSSnatch2(L) 2(M) 2(MH) 2(H) For time:100 Wall Ball 20/1480 Burpee to Plate60 Toes to Bar(partition anyhow) ________________ STRONGFITWeek 12 rounds: (very light)20 TKE10 Hamstring

UPPER BODYChest Press6×6 (rest :10 between sets) Seated Row6×6 (rest :10 between sets) 3 rounds:No rest between exercises.10 Upright Row10 Overhead Press(alternate rounds with a

FUNCTIONAL FITNESSAMRAP 20:00 (partner)80m Sled Push 270/180200m Run (together)80m Farmer Carry 70/53200m Run (together) ____________________ STRONGFITWeek 12 rounds: (very light)12 Supine Inclie Front Raise12 Prone

FUNCTIONAL FITNESSStrict Press4(L) 4(M) 4(MH) 4(H) 5 rounds for total distance:AMRAP 2:00500/400m BikeMax Rep Pull-up (in remaining time)(Rest 1:00) _________________ STRONGFITWeek 12 rounds: (very light)12

FUNCTIONAL FITNESSFront Squat4(L) 4(M) 4(MH) 4(H) For time:90 Double Under30 Calorie (pick machine)21 Dumbbell Snatch 50/3570 Double Under20 Calorie (pick machine)15 Dumbbell Snatch 50 Double

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 80m Farmers Carry

FUNCTIONAL FITNESSSnatch3(L) 3(M) 3(MH) 3(H) For time:21/17 Calorie (pick machine)12 Power Clean 135/9515/12 Calorie (pick machine)9 Power Clean9/7 Calorie (pick machine)6 Power Clean ___________________ STRONGFITWeek

UPPER BODYShoulder Press10(L) 8(M) 6(H) 15(MH) Seated Row10(L) 8(M) 6(H) 15(MH) Chest Press10(L) 8(M) 6(H) 15(MH) Lat Pulldown10(L) 8(M) 6(H) 15(MH) Machine Triceps Kickback10(L) 8(M)

FUNCTIONAL FITNESS8 rounds for load:20m Sled Push (+45/25 each round)(3-person relay) AMRAP 10:0030 Double Under10 Overhead Squat 75/55 _________________ STRONGFITWeek 32 rounds: (very light)12 Seated

FUNCTIONAL FITNESSStrict Press5(L) 5(M) 5(MH) 5(H) For time:1000/800m Row50 Handstand Push-up30 Burpee Box Jump 24/20 __________________ STRONGFITWeek 32 rounds: (very light)10 Hamstring Floss10 Good Morning

FUNCTIONAL FITNESSFront Squat5(L) 5(M) 5(MH) 5(H) For time:4-8-12-16-20Single-Arm DB Thruster 35/25Weighted Sit-up 35/25*200m Run after every round __________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side

SLEDS2 rounds:80m Backwards Drag Shuttle(alternate shuttles with a partner) 2 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with

FUNCTIONAL FITNESSSnatch3(L) 3(M) 3(MH) 3(H) AMRAP 15:0050/40 Calorie (pick machine)50 Burpee to Plate50 KB Swing 53/35Max Calorie (pick machine) ___________________ STRONGFITWeek 22 rounds: (very light)12

UPPER BODY3 rounds:No rest between exercises.8 Wide Grip Chest Press8 Neutral Grip Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip

FUNCTIONAL FITNESS3 rounds for time with a partner:80m Sled Push Shuttle 180/9060m Sled Push Shuttle 225/13540m Sled Push Shuttle 270/18020m Sled Push Shuttle 315/225(rest 2:00)

FUNCTIONAL FITNESSFront Squat6(L) 6(M) 6(MH) 6(H) 8 rounds for time:8 Weighted Sit-up (25lbs)10/8 Calorie (pick machine)12 Wall Ball 20/14 ____________________ STRONGFITWeek 22 rounds: (very light)12

SLEDS6 rounds: (building)40m Sled Push Shuttlle(alternate shuttles with a partner) 5 rounds:60m Farmers Carry(alternate shuttles with a partner) 4 rounds: (building)80m Sled Pulll Shuttle(alternate shuttles

FUNCTIONAL FITNESSPush Jerk3(L) 2(M) 1(MH) 1(H) 5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAP’s) ___________________ STRONGFITWeek 12 rounds:

UPPER BODYChest Press3×15(M) Cable Seated Row3×15(M) Incline Press3×15(M) Cable High Row3×15(M) Cable Fly (high pulley)3×15(M) Cable Upright Row3×15(M) 4 rounds:No rest between exercises.15 Cable Triceps

FUNCTIONAL FITNESSPower Clean3(L) 2(M) 1(MH) 1(H) AMRAP 30:00 (with a partner)200m Run (together)80m Sled Push 270/18060 Russian KB Swing40 Box Jump Over 24/2020 Handstand Push-up

FUNCTINAL FITNESSBent Over Barbell Row8(L) 8(M) 8(MH) 8(H)(go heavier than last week) For time:20 Toes to Bar40 Push-up160 Double Under40 Push-up20 Toes to Bar _________________

FUNCTINAL FITNESSThruster5(L) 5(M) 5(MH) 5(H)(go heavier than last week) 3 rounds for time:30/24 Calorie (choose machine)20 DB Lunge (2×35/25)10 Devil Press (2×35/25) _______________ STRONGFITWeek 12

SLEDSAMRAP 8:0040m Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk AMRAP 8:0040m Sled Pull Shuttle(alternate shuttles with a partner) 200m Recovery Walk AMRAP

FUNCTIONAL FITNESSPush Jerk4(L) 3(M) 2(MH) 2(H) AMRAP 7:003-6-9-12-15-etc…Thruster 95/65Pull-up __________________ STRONGFITWeek 33 rounds:250m Row15 Nautilus Ab Dumbbell Romanian Deadlift15(L) 12(M) 10(MH) 8(H) Hip Thrust15(L) 12(M)

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press12-15 Pec Deck8-12 Hammer Strength Wide Chest(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown12-15

FUNCTIONAL FITNESSPower Clean4(L) 3(M) 2(MH) 2(H) For time:21-15-9Deadlift 185/125Handstand Push-up _______________ STRONGFITWeek 32 rounds: (very light)12 Lying Side Adduction12 Single-Arm Pullover12 Supine Scaption Dumbbell Shoulder

FUNCTIONAL FITNESSBent Over Barbell Row8(L) 8(M) 8(MH) 8(H) 3 rounds for time:400m Run25 Burpee __________________ STRONGFITWeek 36 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Machine

FUNCTIONAL FITNESSThruster5(L) 5(M) 5(MH) 5(H) AMRAP 15:0060 Double Under30 DB Snatch 35/2515 Toes to Bar ________________ STRONGFITWeek 32 rounds: (very light)15 H-Raise15 Supine Incline Front

SLEDS3 rounds:40m Shuttle Run40m Sled PUSH Shuttle40m Shuttle Run(alternate rounds with a partner) 3 rounds:80m Shuttle Run80m Sled PULL Shuttle80m Shuttle Run(alternate rounds with a

FUNCTIONAL FITNESSPush Jerk3(L) 3(M) 3(MH) 3(H) 10 rounds:2 Clean & Jerk 135/954 Pull-up8 Wall Ball 20/14 ___________________ STRONGFITWeek 13 rounds:250m Row15 Nautilus Ab Dumbbell Romanian

UPPER BODYHQ Line Chest Press12(L) 10(M) 8(MH) 6(H) Flex Leverage Row12(L) 10(M) 8(MH) 6(H) Body Masters Incline Press15(L) 12(M) 10(H) Front Pulldown15(L) 12(M) 10(H) Hammest

FUNCTIONAL FITNESSPower Clean3(L) 3(M) 3(MH) 3(H) For time:60 KB Swing 53/3590/70 Calorie Bike150 Double Under _________________ STRONGFITWeek 12 rounds: (very light)12 Lying Side Adduction12 Single-Arm

FUNCTIONAL FITNESSBent Over Barbell Row10(L) 10(M) 10(MH) 10(H) AMRAP 12:004-8-12-16-20-etc…Push-upToes to Bar*follow each round with 200m run ___________________ STRONGFITWeek 16 rounds::10 Assault Bike (hard):20 Assault

LABOR DAY!24 Hour Member AccessNo Classes FUNCTIONAL FITNESSThruster6(L) 6(M) 6(MH) 6(H) 5 rounds for time:20 Air Squat5 Deadlift 225/125 ___________________ STRONGFITWeek 12 rounds: (very light)15

SLEDSContinue until failure:10yd Sled Push 45/010yd Sled Push 90/4510yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue

FUNCTIONAL FITNESSPush Jerk4(L) 4(M) 4(MH) 4(H) For time:50-40-30-20-10Double UnderSit-upDouble UnderCalorie Row _____________________ STRONGFITWeek 13 rounds:250m Row15 Nautilus Ab Dumbbell Romanian Deadlift15(L) 12(M) 10(MH) 8(H) Hip

UPPER BODY3 rounds:No rest between exercises.12-15 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Pullover8-12 Pulldown(alternate rounds with a partner)

FUNCTIONAL FITNESSPower Clean4(L) 4(M) 4(MH) 4(H) AMRAP 18:006 Hang Clean 115/7512 Burpee Over the Bar18 Wall Ball 20/14 ______________________ STRONGFITWeek 12 rounds: (very light)12 Lying

FUNCTIONAL FITNESSBent Over Barbell Row12(L) 12(M) 12(MH) 12(H) For time:70 Box Jump 24/2050 Toes to Bar30 DB Push Press 2×35/2510 Wall Walk ________________ STRONGFITWeek 16

FUNCTIONAL FITNESSThruster8(L) 8(M) 8(MH) 8(H) 3 rounds for time:400m Run30 KB Swing 53/3530 Goblet Lunge Step 53/35 ___________________ STRONGFITWeek 12 rounds: (very light)15 H-Raise15 Supine

SLEDSAMRAP 25:0080m Backwards Drag Shuttle80m Sled PULL Shuttle80m Sled Push Shuttle80m Farmers Carry Shuttle(alternate shuttles with a partner) ____________________ WEIGHTLIFTINGSnatch70% 2×275% 2×280% 2×2 Clean &

FUNCTIONAL FITNESSAMRAP 20:005 Pull-up10 Push-up15 Air Squat __________________ STRONGFITWeek 33 rounds:1:00 Assault Bike:15 Rest:15 Side Plank Hold (Rt):15 Side Plank Hold (Lt):15 Rest Deadlift5(L) 5(M)

UPPER BODYChest Press6×6 (rest :10 between sets) Seated Row6×6 (rest :10 between sets) 3 rounds:No rest between exercises.10 Upright Row10 Overhead Press(alternate rounds with a

FUNCTIONAL FITNESSWith a partner for time:30 Power Snatch 95/6550 Calorie Row30 Power Clean 135/9550 Calorie Row30 Deadlift 225/155 _____________________ STRONGFITWeek 32 rounds: (very light)12 External

FUNCTIONAL FITNESS5 rounds for reps:Bench Press (BW / .66BW)Strict Pull-up(rest 3:00) 2 rounds:21’s EZ Bar Biceps Curl21’s EZ Bar Triceps Extension(alt. rounds with partner) ___________________

FUNCTIONAL FITNESSFront Squat5-4-3-2-1(make consistent increases) For time:21-15-9Thruster 95/65Toes to Bar ____________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Bench Press8(L)

SLEDS3 rounds:50m Sled Push:10 Rest40m Sled Push:10 Rest30m Sled Push:10 Rest20m Sled Push:10 Rest10m Sled Push:10 Rest10m Sled Push(alternate rounds with a partner) __________________ WEIGHTLIFTINGSnatch70%

FUNCTIONAL FITNESSBench Press4(L) 4(M) 4(MH) 4(H) 3 rounds for time:400m Run21 KB Swing 53/3512 Pull-up _________________ STRONGFITWeek 23 rounds:1:00 Assault Bike:15 Rest:15 Side Plank Hold

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 FITNESSEvery 2:00 for 10:001 Clean & Jerk(make consistent increases) 3 rounds for time:21 Burpee Over the Bar14 Deadlift 225/155 ________________ STRONGFITWeek 22 rounds: (very

FUNCTIONAL FITNESSFor total reps:Every 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start. unbroken) AMRAP 12:003 DB Clean & Jerk

FUNCTIONAL FITNESSFront Squat + Back Squat2+2(L), 2+2(M), 2+2(MH), 2+2(H) For time:40/32 Calorie (choose machine)80 Wall Ball 20/14160 Double Under __________________ STRONGFITWeek 22 rounds: (very light)12

SLEDS3 rounds:10m Sled Push:10 Rest20m Sled Push:10 Rest30m Sled Push:10 Rest40m Sled Push:10 Rest50m Sled Push(alternate rounds with a partner) _____________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 4×2

FUNCTIONAL FITNESSBench Press6(L) 6(M) 6(MH) 6(H) For time:800m Run30 Burpee30 Pull-up400m Run20 Burpee Box Jump (20″)20 Pull-up200m Run10 Devil Press 2×35/2510 Pull-up _________________ STRONGFITWeek 13

UPPER BODY3 rounds:No rest between exercises.8 Wide Grip Chest Press8 Neutral Grip Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Wide Grip

FUNCTIONAL FITNESSClean & Jerk4(L) 3(M) 2(MH) 1(H) AMRAP 20:005 Power Clean 135/9510 Toes to Bar15 Calorie Bike _________________ STRONGFITWeek 12 rounds: (very light)12 External Rotation12

FUNCTIONAL FITNESSEvery 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start. unbroken) 8 rounds for time:8 Ring Dip16 Double Under8

FUNCTIONAL FITNESSFront Squat + Back Squat3+3(L), 3+3(M), 3+3(MH), 3+3(H) 3 rounds for time:500/400m Row20 Thruster 95/65 ___________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front

SLEDS2 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled PULL Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with

FUNCTIONAL FITNESSBench Press8(L) 8(M) 8(MH) 8(H) For time:27-21-15-9Barbell Shoulder to Overhead 95/65Pull-upCalorie Bike ___________ STRONGFITWeek 32 rounds: (very light)12 Hamstring Floss12 Back Extension:15 Side Plank

UPPER BODYHQ Line Chest Press8(L) 8(M) 8(MH) 8(H) Hammer Strength Incline Press10(L) 10(M) 10(MH) 10(H) Hammer Strength Wide Chest3×12(M) Nautilus Pullover8(L) 8(M) 8(MH) 8(H) Preacher

FUNCTIONAL FITNESSClean & Jerk2(L) 2(M) 2(MH) 2(H) 5 rounds for total calories:AMRAP 3:0020 Wall Ball 20/1420 DB Snatch 50/35Max Calorie Row(rest 1:00) _______________ STRONGFITWeek 32

FUNCTIONAL FITNESSEvery 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start. unbroken) AMRAP 10:002-4-6-8-10-12-etc…Box Jump Over 24/20*200m Run after every

FUNCTIONAL FITNESSFront Squat + Back Squat4+4(L), 4+4(M), 4+4(MH), 4+4(H) 20 rounds for time:1 Deadlift 255/1652 Toes to Bar3 Burpee Over the Bar ______________ STRONGFITWeek 32

SLEDS5 rounds: (building)40m Sled Push Shuttle(alternate shuttles with a partner) 3 rounds:80m Shuttle Run80m Sled Pull Shuttle80m Shuttle Run(alternate rounds with a partner) 5 rounds:

FUNCTIONAL FITNESSBench Press10(L) 10(M) 10(MH) 10(H) 4 rounds for time:20 Pull-up30 Push-up40 Sit-up50 Air Squat(rest 2:00) ___________________ STRONGFITWeek 22 rounds: (very light)12 Hamstring Floss12 Back

UPPER BODY4 rounds:No rest between exercises.10 Chest Press10 Lat Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with

FUNCTIONAL FITNESSClean & Jerk3(L) 3(M) 3(MH) 3(H)(make consistent increases) For time:21-15-9Calorie RowBurpee Box Jump 24/20Calorie BikeDB Shoulder to Overhead 2×50/35 _____________ STRONGFITWeek 22 rounds: (very

FUNCTIONAL FITNESSEvery 1:00 for 10:00Odd – Strict Pull-upEven – Strict Bar Dip(choose reps prior to start) AMRAP 15:0010 Weighted Sit-up 35/2515 KB Swing 53/35200m Run

FUNCTIONAL FITNESSFront Squat + Back Squat6+6(L), 6+6(M), 6+6(MH), 6+6(H) 3 rounds for time:15 Toes to Bar30 Wall Ball 20/1460 Double Under _________________ STRONGFITWeek 12 rounds:12

SLEDS3 rounds:40m Shuttle Run40m Sled PUSH Shuttle40m Shuttle Run(alternate rounds with a partner) 3 rounds:80m Shuttle Run80m Sled PULL Shuttle80m Shuttle Run(alternate rounds with a

FUNCTIONAL FITNESSBarbell Reverse Lunge8(L) 6(M) 4(H) (each leg) 3 rounds for time:21 KB Swing 53/3514 Thruster 95/657 Wall Walk __________________ STRONGFITWeek 12 rounds: (very light)12

UPPER BODY3 rounds:No rest between exercises.8 Chest Press12 Pec Deck(alternate rounds with a partner) 3 rounds:No rest between exercises.8 Seated Row12 Rear Delt Fly(alternate rounds