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

UPPER BodySupinated Pulldown10(H) 12(MH) 14(M) 16(L)(start with a warm-up set) Machine Dip10(H) 12(MH) 14(M) 16(L)(start with a warm-up set) Barbell Curl10(H) 12(MH) 14(M) 16(L)(start with

CROSSFITBent Over Row10(L) 8(M) 2×6(H) 4 rounds for time:20m Sled Push 270/180400m Run20m Sled Push(rounds start every 6:00) _____________________ STRONGFITWeek 33 rounds:12 Plate Circle (Lt)12

CROSSFITPush Press8(L) 6(M) 4(MH) 2(H) For time:2500/2000m Assault Bike33 Push-up27 Toes to Bar21 Push-up15 Toes to Bar9 Push-up _____________________ STRONGFITWeek 32 rounds: (very light)20 TKE10

CROSSFITFront Squat8(L) 6(M) 4(MH) 2(H) AMRAP 10:0010 Clean & Jerk 135/9550 Double Under250/200m Row ___________________ STRONGFITWeek 33 rounds: (very light)15 Prone Incline Front Raise15 Prone

SLEDS4:00 for distance:Sled Push(share work with a partner) 200m Recovery Jog 4:00 for distance:Farmers Carry(share work with partner) 200m Recovery Jog 4:00 for distance:Sled Pull(share

CROSSFITDeadlift4(L) 4(M) 4(MH) 2×4(H) For time:27-21-15-9Goblet Squat 53/35KB Swing 53/35Push-up ______________________ STRONGFITWeek 2Warm-up250m Row (easy pace):45 Plank Hold250m Row (medium pace):45 Plank Hold250m Row (hard

UPPER BODY3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Seated Row8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Wide Pulldown8-12 Chest Press8-12

CROSSFITBent Over Row8(L) 6(M) 2×4(H) 4 rounds each for time:25/20 Calorie Row80m Sled Push 180/115200m Run(rounds start every 6:00) __________________ STRONGFITWeek 23 rounds:12 Plate Circle

CROSSFITPush Press4(L) 4(M) 4(MH) 2×4(H) For time:100 Double Under50 Burpee Box Jump Over 24/20100 Double Under ________________________ STRONGFITWeek 22 rounds: (very light)20 TKE10 Single-Leg RDL:20

CROSSFITFront Squat4(L) 4(M) 4(MH) 2×4(H) AMRAP 20:005 Power Clean 115/7510 Toes to Bar15 Wall Ball 20/14 _________________ STRONGFITWeek 23 rounds: (very light)15 Prone Incline Front

SLEDS5 rounds:10m Sled Pull Hand Over Hand(alternate with a partner) 5 rounds:80m Sled Pull Shuttle(alternate with a partner) 5 rounds:10m Sled Pull Hand Over Hand(alternate

CROSSFITDeadlift6(L) 6(M) 2×6(H) For time:20-16-12-8-4Single-Arm Devil Press 50/35Pull-up _____________________ STRONGFITWeek 1Warm-up250m Row (easy pace):45 Plank Hold250m Row (medium pace):45 Plank Hold250m Row (hard pace) 5

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown12-15 Rear Delt Fly8-12 Seated Row(alternate

CROSSFITBarbell Bent Row6(L) 6(M) 2×6(H) 3 rounds for total distance:AMRAP 6:00800m RunMax Sled Push Shuttle 135/90 (in remaining time)(rest 3:00 between AMRAP’s) _________________ STRONGFITWeek 13

CROSSFITPush Press6(L) 6(M) 2×6(H) For time:50 Burpee to Plate50 Calorie Bike50 KB Swing 70/5350 Calorie Row ___________________ STRONGFITWeek 12 rounds: (very light)20 TKE10 Single-Leg RDL:20

CROSSFITFront Squat6(L) 6(M) 2×6(H) 7 rounds for time:5 Thruster 115/7535 Double Under ____________________ STRONGFITWeek 13 rounds: (very light)15 Prone Incline Front Raise15 Prone Incline Rear

SLEDS4 rounds:20m Sled Push Shuttle40m Farmers Carry20m Sled Push Shuttle(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle80m Suttle Run40m Sled Push Shuttle(alternate rounds

CROSSFITDeadlift8(L) 8(M) 2×8(H) AMRAP 20:005 Power Clean 135/9510 Burpee Over the Bar400m Run ____________________ STRONGFITWeek 34 rounds::30 Assault Bike (slow):30 Assault Bike (medium):30 AbMachine AMRAP

UPPER BODYChest Press10(L) 6(H) 12(MH) 25(M) Wide Pulldown10(L) 6(H) 12(MH) 25(M) Shoulder Press10(L) 6(H) 12(MH) 25(M) Seated Row10(L) 6(H) 12(MH) 25(M) Machine Dip10(L) 6(H) 12(MH)

FUNCTIONAL FITNESSBarbell Bent Row8(L) 8(M) 2×8(H) For time:21 Pull-up21 Kettlebell Swing 53/3550′ Goblet Walking Lunge 53/3515 Pull-up15 Kettlebell Swing 53/3550′ Goblet Walking Lunge 53/359 Pull-up9

FUNCTIONAL FITNESSPush Press8(L) 8(M) 2×8(H) For total reps:AMRAP 7:007 Push-up21 Double Under (3:00 rest) AMRAP 7:007 Toes to Bar10 Box Jump Over 24/20 _____________________ STRONGFITWeek

FUNCTIONAL FITNESSFront Squat8(L) 8(M) 2×8(H) 3 rounds for time:500/400m Row30 Wall Ball 20/1412 Single-Arm Devil Press 50/35 ___________________ STRONGFITWeek 32 rounds: (very light)15 H-Raise15 Single-Arm

SLEDS3 rounds: (building)80 Sled Pull Shuttle(alternate shuttles with a partner) 80m Backwards Drag Shuttle 3 rounds: (building)80 Sled Pull Shuttle(alternate shuttles with a partner) 80m

CROSSFIT4 rounds:6-8 Romanian Deadlift12-15 Hamstring Curl For time:9 Snatch 95/659 Strict Pull-up15 Power Clean 135/9515 Chest to Bar Pull-up21 Deadlift 185/12521 Kipping/Butterfly Pull-up _____________________ STRONGFITWeek

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 Wide Grip Pulldown8-12 Pullover8-12

CROSSFIT4 rounds:6-8 Seated Row12-15 Biceps Curl 5 rounds for total reps:1:00 Double Under2:00 Calorie Row3:00 AMRAP:10 Russian KB Swing 70/5320 Weighted Sit-up 25/15 ___________________ STRONGFITWeek

CROSSFIT4 rounds:6-8 Machine Chest Press12-15 Triceps Extension(alternate rounds with a partner) For time:70 Push-up50 Toes to Bar30 Push-up10 Toes to Bar ______________________ STRONGFITWeek 22 rounds:

CROSSFIT4 rounds:6-8 Machine Squat/Leg Press12-15 Leg Extension For time:50 Thruster 115/75*5 Burpee every 1:00 until finished __________________ STRONGFITWeek 22 rounds: (very light)15 H-Raise15 Single-Arm Pullover15

SLEDS20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle

FUNCTIONAL FITNESS4 rounds:6-8 Romanian Deadlift12-15 Hamstring Curl For time:21-15-9Deadlift 185/125Thruster 75/55 ___________________ STRONGFIT4 rounds::30 Assault Bike (slow):30 Assault Bike (medium):30 Ab Machine AMRAP 25:007 Trap

UPPER BODYBody Masters Shoulder Press10(L) 10(M) 10(MH) 10(H) Lat Pulldown10(L) 10(M) 10(MH) 10(H) Body Masters Behind the Neck Shoulder Press3×15 (M) Behind the Neck Pulldown3×15

FUNCTIONAL FITNESS4 rounds:6-8 Machine Chest Press12-15 Triceps Extension 3 rounds for time:500/400m Row10 Burpee Box Jump Over 24/2025 KB Swing 53/35 ______________________ STRONGFIT2 rounds: (very

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Machine Squat/Leg Press12-15 Leg Extension(alternate rounds with a partner) 6 rounds for time:5 Clean & Jerk 135/957 Burpee Over

SLEDS25:00 for distance:Sled Push (share work with a partner) _____________________ WEIGHTLIFTING Snatch 70% 2×275% 1×180% 2×185% 2×2 Clean & Jerk 70% 1×275% 1×180% 2×185% 2×2

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Romanian Deadlift12-15 Hamstring Curl(alternate rounds with a partner) For total reps:4:00 Calorie Bike3:00 Thruster 95/652:00 Push-up ______________________ STRONGFITWeek 32

UPPER BODY4 rounds:No rest between exercises.8-12 Chest Press8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 Shoulder Press8-12 Seated Row(alternate rounds with

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Seated Row12-15 Biceps Curl(alternate rounds with a partner) 4 rounds for time:400m Run15 Pull-up20 DB Snatch 50/35 __________________ STRONGFITWeek

FUNCTIONAL FITNESS4 rounds:No rest between exercises.6-8 Machine Chest Press12-15 Triceps Extension(alternate rounds with a partner) AMRAP 15:00500/400m Row50 Double Under1:00 Plank ______________________ STRONGFITWeek 38 rounds::20

FUNCTIONAL FITNESS4 rounds:6-8 Machine Squat/Leg Press12-15 Leg Extension(alternate rounds with a partner) For time:30 Clean & Jerk 115/7560 Burpee Over the Bar90 Wall Ball 20/14(partition

SLEDS4 rounds:40m Backwards Drag(3 person relay) 4 rounds:40m Farmers Carry(3 person relay) 8 rounds:40m Sled Pull(3 person relay) 4 rounds:40m Farmers Carry(3 person relay) 4

FUNCTIONAL FITNESS“CrossFit Total”For load:Back Squat 1RMStrict Press 1RMDeadlift 1RM ______________________ STRONGFITWeek 22 rounds: (very light)12 Plate Circle (left)12 Plate Circle (right)12 Plate Side to Side

Staffed Hours: 9a-Noon24 Hour Member Access ___________________ UPPER BODYBody Masters Shoulder Press10(L) 10(M) 10(MH) 10(H) Body Masters Behind the Neck Shoulder Press3×15 (M) Icarian Lateral

Staffed Hours: 7:00a-Noon24hr Member Access ___________________________ FUNCTIONAL FITNESS“New Year’s Eve”For time with a partner:40 Wall Walk52 Toes to Bar40 Burpee Box Jump Over (20″)52 Handstand

FUNCTIONAL FITNESS“Cindy Likes to Run”AMRAP 25:002-4-6-8-10-etc…Rounds of Cindy*400m Run after every rouund. ______________________ STRONGFITWeek 28 rounds::20 Assault Bike:10 Rest Complete with as little rest as

FUNCTIONAL FITNESSFor time:50 Double Under40/32 Calorie Row40 Double Under30 Weighted Sit-up (25lbs)30/24 Calorie Row30 Double Under20 Power Clean 135/9520 Weighted Sit-up20/16 Calorie Row20 Double Under10

SLEDS4 rounds:40m Sled Push(3 person relay) 4 rounds:40m Farmer Carry(3 person relay) 4 rounds:40m Sled Push(3 person relay) 4 rounds:40m Farmer Carry(3 person relay) 4

Christmas Eve!Staffed Hours 7:00a-Noon 24 Hour Member Access ___________________ FUNCTIONAL FITNESS“12 Days of Christmas”1 Snatch 95/65200m Run3 Toes to Bar4 Thruster 95/65500m Row6 Pull-up7 Deadlift

FUNCTIONAL FITNESSStrict Press5-4-3-2-1(make consistent increases) AMRAP 12:0012 Push-up12 Weighted Sit-up 35/2512 KB Swing 53/35 _____________________ STRONGFIT8 rounds::20 Assault Bike:10 Rest Complete with as little rest

FUNCTIONAL FITNESSBack Squat5-4-3-2-1 For time:1000/800m Row27 Wall Ball 20/14750/600m Row21 Wall Ball500/400m Row15 Wall Ball250/200m Row9 Wall Ball ________________________ STRONGFIT2 rounds: (very light)15 Lateral Raise15

SLEDS6 rounds:40m Sled Push(3 person relay) 6 rounds:40m Farmer Carry(3 person relay) 6 rounds:40m Sled Push(3 person relay) ______________________ WEIGHTLIFTINGSnatch Pull + Snatch + Overhead

FUNCTIONAL FITNESSDeadlift2-2-2-2-2 For time:27-21-15-9Thruster 75/55Toes to Bar _____________________ STRONGFITWeek 32 rounds: (very light)12 Banded Good Morning12 Reverse Lunge6 Walkout Bench Press12(L) 10(M) 8(MH) 6(H) Wide

UPPER BODYIncline Chest Press15(L) 12(M) 10(MH) 8(H) Front Pulldown15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Low Row15(L) 12(M) 10(MH) 8(H) 4 rounds:12-15 Pec

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00) 10 rounds for time:20m Sled Push 225/13510/8 Calorie Row20m Farmer Carry 70/5310/8 Calorie Bike(alternate

FUNCTIONAL FITNESSStrict Press2-2-2-2-2 3 rounds each for time:400m Run20 Burpee Box Jump Over 24/20(rounds start every 7:00) ________________________ STRONGFITWeek 32 rounds: (very light)8 Single-Leg RDL

FUNCTIONAL FITNESSBack Squat2-2-2-2-2 For time:50′ DB Walking Lunge 2×35/2521 Pull-up21 Power Clean 95/6550′ DB Walking Lunge15 Pull-up15 Power Clean50′ Walking Lunge9 Pull-up9 Power Clean _____________________

Gym Closed USPA Powerlifting State Championship

FUNCTIONAL FITNESSDeadlift3-3-3-3-3 For time:50/40 Calorie Assault Bike30 Burpee Box Jump Over10 Power Snatch 115/75 _____________________ STRONGFITWeek 22 rounds: (very light)12 Banded Good Morning12 Reverse Lunge6

UPPER BODY3 rounds:No rest between exercises.8-12 Machine Incline Press12-15 Pec Deck15-20 Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row12-15 Rear

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00) AMRAP 12:0018 Wall Ball 20/1412 Pull-up6 Clean & Jerk 115/75 ____________________ STRONGFITWeek 2For time:50

FUNCTIONAL FITNESSStrict Press3-3-3-3-3 8 rounds for time:12 Hand Release Push-up12/9 Calorie Row ____________________ STRONGFITWeek 22 rounds: (very light)8 Single-Leg RDL (each leg)8 Step Down (each

FUNCTIONAL FITNESSBack Squat3-3-3-3-3 For time:40-30-20-10Weighted Sit-upDouble UnderKB Swing 53/35Double Under ___________________ STRONGFITWeek 22 rounds: (very light)15 H-Raise15 Lying Side Adduction15 Single-Arm Pullover 3 rounds:No rest

SLEDS80m Farmers Carry 10 rounds:10m Sled Push(3 person relay) 80m Farmers Carry 8 rounds:20m Sled Push(3 person relay) 80m Farmers Carry 6 rounds:30m Sled Push(3

FUNCTIONAL FITNESSDeadlift4-4-4-4-4 5 rounds for time:12 Deadlift 135/959 Hang Power Clean6 Shoulder to Overhead3 Wall Walk _____________________ STRONGFITWeek 12 rounds: (very light)12 Banded Good Morning12

UPPER BODYIncline Press15(L) 12(M) 10(MH) 8(H) Pullover15(L) 12(M) 10(MH) 8(H) Chest Press15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) Cable Fly4×15 (M) Rear Delt

FUNCTIONAL FITNESS4 rounds for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00 between rounds) 3 rounds for time:800m Run30 Wall Ball 20/1430 KB Swing 53/35 _______________________

FUNCTIONAL FITNESSStrict Press4-4-4-4-4 AMRAP 7:007/5 Calorie Bike21 Double Under7 Weighted Sit-up (25lbs)21 Double Under _____________________ STRONGFITWeek 12 rounds: (very light)8 Single-Leg RDL (each leg)8 Step

FUNCTIONAL FITNESSBack Squat4-4-4-4-4 For time:1000/800m Row30 Burpee Box Jump Over 24/2050 Toes to Bar _____________________ STRONGFIT2 rounds: (very light)15 H-Raise15 Lying Side Adduction15 Single-Arm Pullover

SLEDS3 rounds:40m Sled Pull 40m Backwards Drag40m Sled Pull40m Sled Push(alternate ROUNDS with a partner) _________________________ WEIGHTLIFTINGSnatchBuild to 1RM Clean & JerkBuild to 1RM “You

FUNCTIONAL FITNESSDeadlift5-5-5-5-5 For time:21 Front Squat 135/95400m Run15 Front Squat400m Run9 Front Squat400m Run _____________________ STRONGFITWeek 32 rounds: (very light)10 Single-Leg RDL10 Stepdown (each leg):30

Happy Thanksgiving! Gym Closed for Holiday. “Knowledge is proud that it knows so much; wisdom is humble that it knows no more.” ~William Cowper

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00 between sets) AMRAP 9:003 Power Clean 135/955 Pull-up7 Push-up ______________________ STRONGFITWeek 3For time:50 Sit-up50

FUNCTIONAL FITNESSStrict Press5-5-5-5-5 4 rounds for total reps:1:00 Calorie Row1:00 Burpee to 6″1:00 KB Swing 53/351:00 Rest ___________________ STRONGFITWeek 32 rounds: (very light)12 Banded Good

FUNCTIONAL FITNESSBack Squat5-5-5-5-5 For time:40 Box Jump Over 24/2040/30 Calorie Assault Bike40 Toes to Bar40/30 Calorie Assault Bike40 DB Thruster 1×50/3540/30 Calorie Assault Bike ____________________

SLEDS3 Person Relays:8:00 AMRAP40m Sled PUSH 4:00 AMRAP40m Farmers Carry 8:00 AMRAP40m Sled PULL ________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 1×190% 2×195% 1×1 Clean & Jerk70%

FUNCTIONAL FITNESSDeadlift6-6-6-6-6 3 rounds for time:40/32 Calorie Assault Bike30′ Overhead Walking Lunge 1×50/3520 DB Snatch 50/35 _____________________ STRONGFITWeek 22 rounds: (very light)10 Single-Leg RDL10 Stepdown

UPPER BODYMachine Incline Press6(H) 12(MH) 25(M)(do a couple of warm-up sets before starting) Pullover6(H) 12(MH) 25(M)(do a couple of warm-up sets before starting) Chest Press6(H)

FUNCTIONAL FITNESS4 sets for total reps:Max Strict Pull-upMax Strict Dip(rest 2:00 between sets) For total reps:AMRAP 7:00800m Run75 Double UnderMax Hand Release Push-up (3:00 rest)

FUNCTIONAL FITNESSStrict Press6-6-6-6-6 For time:250/200m Row25 Burpee Over Rower500/400m Row20 Burpee Over Rower750/600m Row15 Burpee Over Rower1000/800m Row10 Burpee Over Rower _____________________ STRONGFITWeek 22 rounds:

FUNCTIONAL FITNESSBack Squat6-6-6-6-6 7 rounds for time:7 Deadlift 185/12514 Wall Ball 20/14 ______________________ STRONGFITWeek 23 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline

SLEDS4 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Farmers Carry(alternate shuttles with a partner) ___________________ WEIGHTLIFTINGSnatch2 waves:75% 1×280% 1×285% 1×2 Clean +

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 3(M) 2(MH) 1(H) For time:40/32 Calorie Bike60 Burpee40/32 Calorie Bike ___________________ STRONGFITWeek 12 rounds: (very light)10 Single-Leg RDL10 Stepdown

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

FUNCTIONAL FITNESSLat Pulldown6(H) 12(M) 25(L)(warm-up to a heavy set. decrease weight each set there after) 10 rounds for time:5 Thruster 115/755 Toes to Bar __________________

FUNCTIONAL FITNESSIncline Bench Press6(H) 12(M) 25(L)(warm-up to a heavy set. decrease weight each set there after) AMRAP 20:00*200m Run (start of every round)3-6-9-12-15-etc…Pull-upPush-up (x2)Sit-up (x3)

FUNCTIONAL FITNESSWeighted Reverse Lunge (each leg)6(H) 12(M) 25(L)(warm-up to a heavy set. decrease weight each set there after) 2 rounds for time:750/600m Row20 Single-Arm Devil

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

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 4(M) 3(MH) 2(H) AMRAP 10:005 Pull-up10 Push-up20 Double Under _____________________ STRONGFITWeek 35 rounds for calories:20 Ski Erg:40 Rest Single-Leg

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press12-15 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown12-15 Rear Delt

FUNCTIONAL FITNESSLat Pulldown10(L) 8(M) 6(MH) 4(H) 5 rounds for time:5 Power Clean 135/9510/8 Calorie Assault Bike ___________________ STRONGFITWeek 3For time:2k Row 3 rounds::30 Child’s Pose:30

FUNCTIONAL FITNESSIncline Bench Press10(L) 8(M) 6(MH) 4(H) 3 rounds for total reps:AMRAP 6:00400m Run25 BurpeeMax Rope Climb(rest 2:00 between AMRAP’s) _____________________ STRONGFITWeek 32 rounds: (very

FUNCTIONAL FITNESSWeighted Reverse Lunge (each leg)10(L) 8(M) 6(MH) 4(H) For time:25 Toes to Bar500/400m Row50 Wall Ball 20/1415 Wall Walk50 Wall Ball500/400m Row25 Toes to

SLEDS5 rounds:20m Sled Push Shuttle(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle(alternate rounds with a partner) 3 rounds:60m Sled Push Shuttle(alternate rounds with

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) 3 rounds for time:1000/800m Bike30 DB Snatch 50/35500/400m Ski15 Pull-up ____________________ STRONGFITWeek 25 rounds for calories:20

UPPER BODY15-12-10-8No rest between exercises.Chest PressWide Pulldown(alternate rounds with a partner) 15-12-10-8No rest between exercises.Shoulder PressSeated Row(alternate rounds with a partner) 15-12-10-8No rest between exercises.Machine

FUNCTIONAL FITNESSLat Pulldown12(L) 10(M) 8(MH) 6(H) For time:800m Run80m Sled Push 225/18040 Burpee600m Run60m Sled Push30 Burpee to Plate400m Run40m Sled Push20 Burpee Box Jump

FUNCTIONAL FITNESSIncline Bench Press6(L) 6(M) 6(MH) 6(H) AMRAP 12:0012 Hand Release Push-up12 KB Swing 53/35*50 Double Under every 2:00 starting at 0:00 ____________________ STRONGFITWeek 22