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

CROSSFIT At a moderate load:Back Squat 10-10-10(make consistent increases)“Cindy’s a Runner”AMRAP 20:005 Pull-up10 Push-up15 Air Squat*Run 400m at 0:00, 5:00, 10:00, 15:00___________________________ COMPETITOR 4 rounds

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×285% 1×1 Clean + Jerk 70% 2+275% 1+180% 2(2+2)85% 1(1+1)

CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases)For time:150 Double Under100 Hand Release Push-up50 Steps DB Overhead Walking Lunge 50/35 (Single DB)__________________________ COMPETITOR 4 rounds for quality:5

UPPER BODY Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Supinated Front Pulldown (alternate rounds with a partner)5 rounds:

CROSSFIT 3 rounds for quality:10 Hanging Leg Raises:20 L-Hold (hanging)20 Dead Bug (total) For time:10-20-30-20-10Box Jump 24/20KB Swing 53/35Toe to Bar____________________ COMPETITOR 9-7-5 for quality:Single

CROSSFIT For load:Bench Press 3-3-3-3-3(make consistent increases)7 rounds for time:7 Hang Clean & Jerk 115/8514 Calorie Row_________________________ COMPETITOR4 rounds for quality:15′ HS Walk / Turnaround

CROSSFIT For load:Back Squat 3-3-3-3-3(make consistent increases) AMRAP 20:006 Single-Arm Devil Press 50/359 Wall Ball 20/1412 Burpee______________________ COMPETITOR4 rounds for quality:9 Calorie Ski Erg7 Ring

7:00a Competitor 8:00a Strongman8:00a Weightlifting 9:00a CrossFit10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×185% 1×1 Clean + Jerk 70% 2+275% 1+180% 3(1+1)85% 1(1+1) Front

CROSSFIT For load:Deadlift 5-5-5-5(make consistent increases)For time:30-20-10DB Snatch 50/35Box Jump Over 24/20DB Lunge 50/35Sit-up________________________ COMPETITOR4 rounds for quality:200m Run5 DB Hang Clean & Jerk8 DB

CROSSFIT Machine Shoulder Press15(L) 12(M) 10(MH) 8(H) 5 rounds: No rest between exercises.10 Machine Dip10 Machine Biceps Curl (alternate rounds with a partner) 5 rounds:

CROSSFIT 4 rounds for quality:20 Flutter Kick10 V-up5 Hollow Rock AMRAP 20:00400m Run25 Burpee to 6″____________________ COMPETITOR 4 rounds for quality:10 DB Bent Over Row

CROSSFIT For load:Bench Press 5-5-5-5(make consistent increases) 5 rounds for time:7 Shoulder to Overhead 135/9515 Calorie Row30 Double Under___________________________ COMPETITOR 4 rounds for quality:7 Triple

CROSSFIT For load:Back Squat 5-5-5-5(make consistent increases) “What the Helen?”For time:2000m Assault Bike63 KB Swing 53/3536 Pull-up______________________ COMPETITOR 4 rounds for quality:300m Row5 Tempo Ring

7:00a Competitor 8:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 1×185% 3×1 Clean + Jerk 70% 2+275% 1+180% 2(1+1)85%

CROSSFIT For load:Deadlift 8-8-8-8(make consistent increases) 3 rounds for time:15 Front Squat 135/9515/10 Calorie Assault Bike15 Toe to Bar________________________ COMPETITOR 4 rounds for quality:500m Assault

UPPER BODY 3 rounds:No rest between exercises.8-12 Chest Press8-12 Seated Row 8-12 Pec Deck 8-12 Rear Delt Fly (alternate rounds with a partner) 3 rounds:No

CROSSFIT 3 rounds for quality:20 Bicycle Crunch10 Single-Leg Toe to Bar10 Banded Good Morning For time:21-15-9Box Jump 24/20KB Swing 53/35Pull-up_____________________ COMPETITOR 4 rounds for quality:8

CROSSFIT For load:Bench Press 8-8-8-8(make consistent increases) For time:30 Shoulder to Overhead 95/6530 Burpee Over the Bar30 Parallette Passthrough30 Ball Slam 20/1430 Hand Release Push-up________________________

CROSSFIT For load:Back Squat 8-8-8-8(make consistent increases) AMRAP 15:00250m Row10 Single-Arm Devil Press 50/35Max Unbroken Double Under(score is total number of DU)________________________ COMPETITOR 4 rounds

Merry Christmas! Gym Closed for Holiday

CROSSFIT“12 Days of Christmas”For time:1 Thruster 135/952 Hang Power Clean 135/953 Deadlift 135/954 Burpee5 Toe to Bar6 Box Jump 24/207 Hand Release Push-up8 Lunge Step9

UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press“Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Rear Delt Fly

CROSSFIT “Final Countdown”For time: (share with partner)300 Double Under2000m Row1 Mile Run(split distance/reps anyhow)________________________ COMPETITOR 4 rounds for quality:300m Ski Erg5 Bar Muscle-up (unbroken)7 Strict

CROSSFIT “Tabata What?”For reps: (Tabata scoring)DB Snatch 50/35 (alt. arm)(1:00 Rest)DB Thruster 50/35 (single-arm)(1:00 Rest)DB Renegade Row 50/35(1:00 Rest)DB Lunge Step 50/35(score is lowest score

CROSSFIT “Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00 between rounds)_______________________ COMPETITOR 4 rounds for quality:4 Devil Press (moderate load)6 Candlestick Pistol Roll8 Banded

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 3×2 Clean + Jerk 70% 2+275% 1+180% 3(2+2) Front Squat

CROSSFIT “Kelly Takes Two”5 rounds for time:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share reps anyhow)_____________________ COMPETITOR 4 rounds for quality:3 DB Turkish Get-up

UPPER BODY3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12 Dumbbell Lateral Raise 8-12 Machine Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12

CROSSFIT “DT Ruined Cindy”5 rounds for total time: (each)1 round of “DT” –12 Deadlift 155/1059 Hang Power Clean 155/1056 Shoulder to Overhead 155/105(alt. with partner)

CROSSFIT “Jerry Has a Friend”For total time:6 rounds – (each)200m Run6 rounds – (each)250m Row6 rounds – (each)200m Run_____________________ COMPETITOR4 rounds for quality:3 Parallette Handstand

CROSSFIT “Ingrid Wants to Play”For time:50 Calorie Assault Bike (split) -then- 10 rounds – (each)3 Power Snatch 135/953 Burpee Over Bar -then- 50 Calorie Assault

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ Snatch 2 waves:70% 1×275% 1×280% 1×2 Clean + Jerk 2 waves:70% 1+275% 1+280% 1+2 Front

CrossFit “Holleyman”30 rounds for time:1 Power Clean 225/1553 Handstand Push-up5 Wall Ball 20/14______________________ COMPETITOR Snatch PullEvery 1:00 for 5:00100% 1×2 Snatch65% 1×370% 1×275% 1×180% 1×185%

UPPERBODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause Sets”Pullover “Rest

CROSSFIT “Partner Death Race”5 rounds for time: (each)15/10 Calorie Row10 Burpee(alternate rounds with partner)__________________________ COMPETITOR 7:00 to establish -Heavy Single Power Clean (rest 3:00) 2

CROSSFIT “Annie Hates Dumbbells”AMRAP 12:0010-20-30-40-50-60-70-etc…Double UnderSit-up*follow each round with 10 DB Snatch. _______________________ COMPETITOR 4 rounds for time:500m Ski Erg100yd D-Ball Carry 100/8050yd Sled Push

CROSSFIT “Fast Fran”For time:400m Run -then- 21-15-9Thruster 45/35Pull-up -then- 400m Run________________ COMPETITOR For load:Every 2:00 for 10:0010 Hang Power Snatch (unbroken)20 Wall Ball 30/20(choose load

CROSSFIT For load:Every 1:00 for 10:001 Deadlift(make consistent increases) For time:55 Deadlift 185/12555 Sit-up55 Box Jump 24/2055 Hand Release Push-up______________________ COMPETITOR 3 rounds at moderate

UPPER BODY 3 rounds:No rest between exercises.8 Tempo Dumbbell Fly (:04 ecc) 12 Chest Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8

CROSSFIT With a partner for time:200m Farmer Carry 70/5310 Single-Arm Devil Press 50/3520 Wall Ball 20/1420 Single-Arm Devil Press 50/3540 Wall Ball 20/1430 Single-Arm Devil

CROSSFIT For load:Every 1:00 for 10:00Min 1: 1 Weighted/Strict Pull-upMin 2: 1 Weighted/Strict Dip(make consistent increases) AMRAP 16:00400m RunMax Rep Toes to Bar_______________________ COMPETITOR 3

CROSSFIT For load:Every 1:00 for 10:001 Thruster*make consistent increases For Total time:2 Rounds –3 Power Clean 155/1059 Burpee Over Bar2 Rounds –6 Power Clean 135/959

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ At a moderate load:CleanJerk 2-2-1-1-1 Snatch 3 waves:70% 1×275% 1×180% 1×1 Clean + Jerk 2

Holiday Hours:9:00a-12:00p Open Gym ____________________ CROSSFIT For load:Deadlift 2-2-2-2-2 For time:21-15-9Box Jump Over 24/20Thruster 95/65____________________ COMPETITOR At a moderate load:Tall Clean + Jerk Balance5+5, 4+4,

Happy Thanksgiving! Open Gym 7:00a-9:00a_____________________ WEIGHTLIFTING 5 sets at a moderate load:1 Muscle Snatch + 1 Power Snatch + 1 Snatch Push Press70% 1×375% 1×380%

Holiday Hours: 9:00a-12:00p Open Gym _____________________ CROSSFIT “Burn the Bird”5 rounds for time with partner:500m Row40 KB Swing 53/3530 Burpee Over Rower200m Run (together)______________________ COMPETITOR

CROSSFIT 5 rounds for load:2 Weighted/Strict Pull-up2 Weighted/Strict Dip(alternate rounds with a partner) AMRAP 8:008 Push-up8 Hang Power Clean 95/65_______________________ COMPETITOR 3 rounds at a

CROSSFIT For load:Thruster 2-2-2-2-2 5 rounds for total reps:AMRAP 3:004 DB Snatch 50/356 Toe to Bar24 Double Under(rest 1:00 after each AMRAP)_________________________ COMPETITOR At a

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:CleanJerk 2-2-2-2(combined movements) Snatch 3 waves:70% 1×175% 1×180% 1×1 Clean & Jerk

CROSSFITFor load:Deadlift 4-4-4-4-4 AMRAP 20:0040 Sit-up30 Push-up20 Pull-up10 Squat Clean 135/95_____________________ COMPETITOR 5 rounds at a moderate load:1 Muscle Clean + 1 Front Squat +

UPPER BODY Front Pulldown 15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Pullover 15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L)

CROSSFIT3 rounds::20 L-Sit Hold:40 Plank Hold For time:1000m Assault Bike75 Burpee to 6″150 Double Under75 KB Swing 53/351000m Row_________________ COMPETITOR Bench PressBuild to a heavy

CROSSFIT5 rounds for load:4 Weighted/Strict Pull-up4 Weighted/Strict Dip 3 rounds for time:50 Air Squat20 Toe to Bar200m Run (with med-ball) 20/14_______________________ COMPETITOR 3 rounds at

CROSSFITFor load:Thruster 4-4-4-4-4 For time:9 Power Snatch 135/9527 Box Jump Over 24/207 Power Snatch21 Box Jump Over5 Power Snatch15 Box Jump Over______________________ COMPETITOR 5 rounds

7:00a Competitor 7:00a Strongman8:00a weightlifting 9:00a CrossFit 10:00a CrossFit ____________________ At a moderate load:Cluster 3-3-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 4×2 Front Squat

CROSSFITFor load:Deadlift 3-3-3-3-3 3 rounds for time:21 KB Swing 53/3515 Toe to Bar9 Overhead Squat 95/65______________________ COMPETITOR At a moderate load:Tall Clean 5-4-3-2-1 At a

UPPER BODY3 rounds:No rest between exercises.8-12 Front Pulldown 8-12 Chest Press8-12 Upright Row (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Machine Shoulder Press8-12

CROSSFIT For time::30 L-Sit Hold30 Parallette Passthrough15 Strict Toe to Bar With a partner for time:42-30-18Thruster 95/65Hand Release Push-upBox Jump Over 24/20*400m Run after each

CROSSFIT 5 rounds for load:3 Weighted/Strict Pull-up3 Weighted/Strict Dip(rest as needed between rounds) AMRAP 7:007 Pull-up7 Deadlift 225/155____________________ COMPETITOR 3 rounds at moderate load:12 Steps

CROSSFIT For load:Thruster 3-3-3-3-3(make consistent increases)For time:50 Calorie Row100 Sit-up200 Double Under___________________ COMPETITOR At a moderate load:Tall Snatch 5-4-3-2-1(movement is priority. not load) At a

7:00a Competitor (competing at CF Incite) Strongman: Competing at LT Fitness 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ At a moderate load:Cluster 2-2-2-2 Snatch 70%

CROSSFITFor load:Deadlift 5-5-5-5-5(make consistent increases) AMRAP 10:0015 Wall Ball 20/1430 Double Under_________________ COMPETITOR3 rounds at a moderate load:3 Muscle Clean + 3 Tall Clean +

UPPER BODY 10-12-14-16 (decreasing load)Front Pulldown 10-12-14-16Chest Press 10-12-14-16Machine Pullover 10-12-14-16Incline Chest Press 10-12-14-16Seated Cable Row 10-12-14-16Machine Dip___________________ SLEDS5 rounds for load:20yd Sled Push Shuttle40yd

CROSSFIT 21:00 for Distance Rowed: Every 3:00 for 21:0020 Burpee Over the Bar10 Clean & Jerk 135/95Row for Distance (share work anyhow with a partner)__________________________

CROSSFIT 5 rounds for load:5 Weighted/Strict Pull-up5 Weighted/Strict Dip(alternate rounds with a partner. make consistent increases) For time:10 Rope Climb1 Mile Run100 Hand Release Push-up________________________

CROSSFIT For load:Thruster 5-5-5-5-5(make consistent increases) 5 rounds for time:3 Dball Over Shoulder 150/809 Toe to Bar15 Box Jump 24/20__________________________ COMPETITOR 3 rounds at a

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING At a moderate load:Cluster 2-2-2-2 Snatch 70% 5×2 Clean & Jerk 70% 3×2 Front

CROSSFIT For time:10-9-8-7-6-5-4-3-2-1Power Clean 135/95Pull-up____________________ COMPETITOR For load:Every 2:00 for 10:001 Clean(make consistent increases)Back Squat70% 2×380% 3×2 AMRAP 20:003 Rope Climb15 Toe to Bar20 Calorie

UPPER BODY “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Dip “Rest Pause

CROSSFIT “Kelly has a Friend”5 rounds for time with a partner:400m Run (together)30 Box Jump 24/2030 Wall Ball 20/14(share work anyhow)______________________ COMPETITOR For load:Every 2:00

CROSSFIT AMRAP 20:003 Rope Climb10 Toe to Bar20 Burpee to Plate500m Row_________________COMPETITOR With a partner for time:200m Farmer Carry 70/53200m KB Double Rack Carry 53/35200m

CROSSFIT 5 rounds for total reps:AMRAP 3:003 Deadlift 275/1857 Handstand Push-up21 Double Under___________________ COMPETITOR For load:Every 2:00 for 10:001 Snatch Front Squat75% 2×380% 3×2 “Lactic

7:00a Competitor 7:00a Strongman8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit ___________________ Weightlifting Masters State Meet/Testing Snatch Build to 1RM Clean & Jerk Build to 1RM “Legend

CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases) “The 40’s”For time:40 Double Under40 Thruster 95/6540 Double Under40 Pull-up40 Double Under40 Bar Facing Burpee40 Double

UPPER BODY 21-15-9 No rest between exercises.Chest Press Front Pulldown (no rest between rounds)21-15-9 No rest between exercises.Shoulder Press Seated Row (no rest between rounds)

CROSSFIT Close Grip Bench Press4(L) 3(M) 2(MH) 1(H) With a partner for distance:5 rounds -AMRAP 4:0030 Hand-Release Push-up25 Toe to Bar20 Deadlift 225/155*row for meters

CROSSFIT 3 rounds::30 Copenhagen Plank (each side)1:00 Tall Plank (on hands) For time:600m Run50 Wall Ball 20/1440 DB Lunge Steps 50/3530 Toe to Bar200m Run____________________

CROSSFIT Every 1:00 for 10:001 Power Snatch AMRAP 15:0018 Sit-up15 Box Jump Over 24/2012 Single-Arm Devil Press 50/35__________________________ COMPETITOR Snatch2(L) 2(M) 1(MH) 1(H) Snatch Pull

7:00a Competitor 7:00a Strongman 8:00a Weightlifting 9:00a CrossFit 10:00a CrossFit _________________ WEIGHTLIFTING Senior State MeetEveryone else:Snatch Build to Opener Clean & Jerk Build to Opener

CROSSFIT Every 1:00 for 10:001 Power Clean(make consistent increases)AMRAP 9:003-6-9-12-15-18-etc…Toe to BarWall Ball 20/14________________________ COMPETITOR Clean3(L) 2(M) 1(MH) 1(H) Clean Pull + Clean High Pull90%

UPPER BODY 3 rounds:No rest between exercises.8-12 Incline Press8-12 Dumbbell Fly 8-12 Chest Press (alternate rounds with a partner)3 rounds:No rest between exercises.8-12 Front Pulldown

CROSSFIT Close Grip Bench Press2(L) 2(M) 2(MH) 2(H) “Grace(ish)”For time:400m Run30 Clean & Jerks 135/95400m Run_______________________ COMPETITOR Split Jerk3(L) 3(M) 3(MH) 3(H) With a partner

CROSSFIT 3 rounds:15 Core Roll-up10 Ab Wheel5 Single Leg Jacknife (each leg.) 6 rounds for time:500m Row30 Double Under10 DB Overhead Lunge 50/35_________________________ COMPETITOR 5

CROSSFIT For load:Every 1:00 for 10:001 Power Snatch(make consistent increases) For time:18-15-12Burpee Box Jump Over 24/20Russian KB Swing 70/53Pull-up______________________ COMPETITOR Snatch3(L) 2(M) 1(MH) 1(H) Snatch

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a CrossFit10:00a CrossFit _________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2 Clean + Jerk 70% 2+275% 2+280% 2+2 Front Squat

CROSSFIT Power Clean1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “D.T.”5 Rounds for time:12 Deadlift 155/1059 Hang Power Clean 6 Shoulder to Overhead

UPPER BODY “Rest Pause Sets”Chest Press “Rest Pause Sets”Front Pulldown “Rest Pause Sets”Machine Shoulder Press “Rest Pause Sets”Seated Row “Rest Pause Sets”Machine Dip “Rest Pause

CROSSFITClose Grip Bench Press3(L) 3(M) 3(MH) 3(H) With a partner for time:200m Sled Push 135/902000m Row200m Farmer Carry 70/53________________________ COMPETITOR Split Jerk4(L) 4(M) 4(MH) 4(H)

CROSSFIT 3 rounds:15 Kneeling Wood Chop (each side)10 High Boat to Low Boat5 Strict Toe to Bar AMRAP 7:00Burpee to 6″________________________COMPETITOR With a partner for

CROSSFIT Power Snatch1(L) 1(M) 1(MH) 1(H)*increase weight of last set each week “Helen Killed Karen”3 Rounds for time:400m Run50 Wall Ball 20/1421 KB Swing 53/3512

7:00a Strongman7:00a Competitor 8:00a Weightlifting 9:00a Upper Body 9:00a CrossFit 10:00a CrossFit __________________ WEIGHTLIFTING Snatch 70% 2×2 75% 2×180% 2×2Clean + Jerk 70% 2+275% 2+280%

CROSSFITPower Clean2(L) 2(M) 2(MH) 2(H)“Air Force”For time:20 Thruster 95/6520 Sumo DL High Pull20 Push Jerk20 Overhead Squat20 Front Squat *4 Burpee every 1:00____________________ COMPETITOR Clean2(L)

UPPER BODY “Countdown Sets”Chest Press “Countdown Sets”Front Pulldown“Countdown Sets”Shoulder Press“Countdown Sets”Seated Row“Countdown Sets”Seated Dip“Countdown Sets”Pullover“Countdown Sets”Choose a weight that you can do for 15 reps

CROSSFIT Close Grip Bench Press4(L) 4(M) 4(MH) 4(H) “Something’s Wrong With Cindy”AMRAP 20:005-10-15-20…. (start back at 5)Pull-upPush-up (x2 reps)Air Squat (x3 reps)______________________ COMPETITOR Push Press1(L)

CROSSFIT 3 rounds::40 Russian Twist :20 Rest:40 V-up:20 Rest:40 Shoulder Tap Plank:20 Rest 3 rounds for time:25 Burpee to Plate25 Calorie Row25 Russian KB Swing

CROSSFIT Power Snatch2(L) 2(M) 2(MH) 2(H) For time:800m Run40 Box Jump Over 24/20400m Run20 Box Jump Over200m Run10 Box Jump Over_____________________ COMPETITOR Snatch2(L) 2(M) 2(MH)

WEIGHTLIFTING Snatch 70% 2×2 75% 1×180% 1×185% 3×1 Clean & Jerk 70% 1×2 75% 1×180% 2×185% 2×1Pause Squat 70% 1×275% 2×2Weighted Side Plank 3x :15

CROSSFIT Power Clean2(L) 2(M) 2(MH) 2(H) Close Grip Bench Press5(L) 5(M) 5(MH) 5(H) For total reps:6 rounds :20 Deadlift 225/155:10 Rest:20 Burpee Over Bar:10 Rest:20