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

FUNCTIONAL FITNESSDeadlift4(L) 4(M) 4(MH) 4(H) 3 rounds for reps:1:00 Box Jump Over 24/201:00 DB Snatch 50/351:00 Push-up1:00 Wall Ball 20/141:00 Calorie (choose machine)1:00 Rest ___________________

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

FUNCTIONAL FITNESSBarbell Bent Row10(L) 10(M) 10(MH) 10(H) 6 rounds for time with a partner:200m Run40m Sled Push 135/9040m Farmer Carry 70/53(alternate rounds with partner. 6

FUNCTIONAL FITNESSStrict Press4(L) 4(M) 4(MH) 4(H) For total reps:AMRAP 7:007 Weighted Sit-up 25/1521 Double Under (3:00 rest) AMRAP 7:007 Toes to Bar21 Double Under _____________________

FUNCTIONAL FITNESSFront Squat4(L) 4(M) 4(MH) 4(H) For time:1000/800m Row50 Bar Facing Burpee30 Thruster 115/75 ____________________ STRONGFITWeek 12 rounds:12 Lying Side Adduction12 Single-Arm Pullover12 Rear Delt

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 FITNESSDeadlift5(L) 5(M) 5(MH) 5(H) AMRAP 9:003 Wall Walk9 KB Swing 53/3527 Double Under ___________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up:30 Wall

UPPER BODYIncline Press8(L) 8(M) 8(MH) 8(H) Chest Press8(L) 8(M) 8(MH) 8(H) Wide Pulldown8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:12 Pec Deck12

FUNCTIONAL FITNESSBarbell Bent Over Row8(L) 8(M) 8(MH) 8(H) “Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat ___________________ STRONGFITWeek 32 rounds: (very light)8 Hamstring Floss6 Archer Push-up (each

FUNCTIONAL FITNESSStrict Press5(L) 5(M) 5(MH) 5(H) For time:27-21-15-9Box Jump Over 24/20Calorie RowBurpee _________________________ STRONGFITWeek 33 rounds::20 Seated Knee Tucks:20 Deadbug Toe Touch:20 Russian Twist:20 Side

FUNCTIONAL FITNESSFront Squat5(L) 5(M) 5(MH) 5(H) 4 rounds for total reps:1:00 DB Clean & Jerk 2×35/251:00 Calorie Bike1:00 Toes to Bar1:00 Calorie Ski1:00 Rest ____________________

SLEDS3 rounds: (building)60m Backwards Drag(alternate rounds with a partner) 80m Farmers Carry 4 rounds: (building)40m Sled Pull Shuttle(alternate rounds with a partner) 80m Farmers Carry

FUNCTIONAL FITNESSDeadlift6(L) 6(M) 6(MH) 6(H) “Kelly Light”3 rounds for time:400m Run30 Box Jump 24/2030 Wall Ball 20/14 __________________ STRONGFIT2 rounds: (very light)10 Single Leg RDL10

UPPER BODYChest Press4×15 (M) Wide Grip Pulldow (magnum)4×15 (M) Shoulder Press4×15 (M) Seated Row (cybex)4×15 (M) Machine Triceps Kickback4×15 (M) Cable Fly (high pulley)4×15 (M)

FUNCTIONAL FITNESSBarbell Bent Row7(L) 7(M) 7(MH) 7(H) “Lynne”5 rounds for total reps:Bench Press (BW/.66 BW)Pull-up(rest 3:00) _________________ STRONGFIT2 rounds: (very light)8 Hamstring Floss6 Archer Push-up

FUNCTIONAL FITNESSStrict Press6(L) 6(M) 6(MH) 6(H) “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up ___________________ STRONGFIT3 rounds::20 Seated Knee Tucks:20 Deadbug Toe Touch:20 Russian Twist:20 Side Plank Hold (Rt):20

FUNCTIONAL FITNESSFront Squat6(L) 6(M) 6(MH) 6(H) “Grettel”10 rounds for time:3 Power Clean 135/953 Bar Facing Burpees _______________________ STRONGFIT3 rounds: (very light)12 Prone Incline Scarecrow Press12

SLEDS2 rounds:40m Backwards Drag40m Sled Pull(rest while partner works)80m Farmers Carry(rest while partner works)40m Sled Push40m Backwards Drag(rest while partner works)80m Farmers Carry(rest while partner

FUNCTIONAL FITNESSDeadlift8(L) 8(M) 8(MH) 8(H) For time:50 Calorie Row40 KB Swing 53/3530 Toes to Bar40 Calorie Row30 KB Swing20 Toes to Bar30 Calorie Row20 KB

UPPER BODYChest Press4×12 (M) Wide Grip Pulldow (magnum)4×12 (M) Shoulder Press4×12 (M) Seated Row (cybex)4×12 (M) Machine Triceps Kickback4×12 (M) Cable Fly (high pulley)4×12 (M)

FUNCTIONAL FITNESSBarbell Bent Over Row8(L) 8(M) 8(MH) 8(H) 5 rounds for time:12 Burpee Box Jump Over 24/2018 Wall Ball 20/1412 Weighted Sit-up 35/25(rest 1:00) ___________________

FUNCTIONAL FITNESSStrict Press8(L) 8(M) 8(MH) 8(H) AMRAP 9:007 Pull-up21 Double Under ____________________ STRONGFIT3 rounds::20 Seated Knee Tucks:20 Deadbug Toe Touch:20 Russian Twist:20 Side Plank Hold

Functional FitnessFront Squat8(L) 8(M) 8(MH) 8(H) For time:2000/1600m Assault Bike60 Goblet Lunge 53/3530 Hang Clean 135/95 ___________________ STRONGFIT3 rounds: (very light)12 Prone Incline Scarecrow Press12

SLEDS80m Backwards Drag(alternate shuttles with a partner) 80m Sled Push Shuttle20m Sled PULL Shuttle60m Sled Push Shuttle40m Sled PULL Shuttle40m Sled Push Shuttle60m Sled PULL

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005-4-3-2-1 Power Clean For time:21 Burpee to 6″21 KB Swing 53/35100′ Walking Lunge15 Burpee to 6″15 KB Swing100′ Walking Lunge9

UPPER BODYChest Press4×10 (M) Wide Grip Pulldow (magnum)4×10 (M) Shoulder Press4×10 (M) Seated Row (cybex)4×10 (M) Machine Triceps Kickback4×10 (M) Cable Fly (high pulley)4×15 (M)

FUNCTIONAL FITNESSWith a partner for total time:100 Pull-up150 Push-up200 Sit-up250 Air Squat(every time you break, partner 2 must run an 80m shuttle before starting their

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005-4-3-2-1 Push Press For time:21-15-9Shoulder to Overhead 95/65Toes to BarBox Jump Over 24/20 ____________________ STRONGFITWeek 32 rounds: (very light)8 Step

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005-4-3-2-1 Power Snatch 5 rounds for total reps:AMRAP 3:00500/400m RowMax DB Snatch 50/35 (in remaining time)(rest 1:00 between AMRAP’s) ______________________

SLEDS3 rounds:40m Sled Pull40m Sled Push(alternate rounds with a partner) 3 rounds: (heavier than 40’s)30m Sled Pull30m Sled Push(alternate rounds with a partner) 3 rounds:

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:002 Power Clean AMRAP 15:0060′ DB Walking Lunge 2×50/3530 Burpee10 Double DB Hang Snatch 2×50/35 _____________________ STRONGFITWeek 22 rounds: (very

UPPER BODY Cable Fly (from high pulley)3×15 (M) Cable Fly (from low pulley)3×15 (M) Cable Straight-Arm Pulldown3×15 (M) Cable Rear Delt Fly3×15 (M) Cable Lateral

FUNCTIONAL FITNESSFor reps:Every 1:00 for 10:00Odd min: Strict Pull-upEven min: – Strict Bar Dip For time:50 Weighted Sit-up (25lbs)50 Calorie Assault Bike50 Russian KB Swing

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:002 Push Press For time:42-30-18Double UnderPush-upDouble Under*200m Run after every round ___________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:002 Power Snatch 2 rounds for time:1000/800m Row25 Toes to Bar10 Thruster 115/75(rest 2:00) _____________________ STRONGFITWeek 22 rounds: (very light)12

SLEDS20m Push20m Farmers Cary20m Push20m Farmers Cary40m Push40m Farmers Cary20m Push20m Farmers Cary40m Push40m Farmers Cary60m Push60m Farmers Cary20m Push20m Farmers Cary40m Push40m Farmers Cary60m

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:003 Power Clean 5 rounds for time:5 Deadlift 225/15510 Bar Facing Burpee15 Wall Ball 20/14 ___________________ STRONGFITWeek 12 rounds: (very

UPPER BODYChest Press10(L) 8(M) 6(H) 15(MH) Incline Press10(L) 8(M) 6(H) 15(MH) Cable Fly4×15 (M) Seated Row10(L) 8(M) 6(H) 15(MH) No rest between exercises.8 Tempo Wide

FUNCTIONAL FITNESSFor reps:Every 1:00 for 10:00Odd minutes – Strict Pull-upEven minutes – Strict Bar Dip With a partner for time:200m Run (together)80m Farmer Carry 53/3580m

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:003 Push Press For time:150 Air Squat100 Push-up50 Toes to Bar(partition anyhow) _______________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:003 Power Snatch AMRAP 15:0030 Double Under15 Clean & Jerk 95/65 ________________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12

SLEDS25:00 for total distance:Sled Pull(share work anyhow with a partner) _______________________ WEIGHTLIFTINGCycle 1/Week 2SnatchBuild to heavy single (not max) Clean & JerkBuild to heavy single

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:004 Power Clean 7 rounds for time:7 Pull-up7 DB Shoulder to OH 2×35/257 Shuttle Run (2×25′ = 1) _______________________ STRONGFITWeek

UPPER BODYChest Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Incline Chest Press6×6 (MH)(rest :10 between sets) No rest between exercises.8 Tempo Wide Grip

FUNCTIONAL FITNESSFor reps:Every 1:00 for 10:00Odd minutes – Strict Pull-upEven minutes – Strict Bar Dip With a partner for time:4000m Assault Bike400m Sled Push 180/135400

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:004 Push Press 3 rounds for total reps:AMRAP 7:001000/800m RowMax Burpee Over the Rower(rest 3:00 between AMRAP’s) ____________________ STRONGFITWeek 33

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:004 Power Snatch For time:21-15-9Deadlift 225/155Toes to Bar*90 Wall Ball (20/14) partitioned anyhow, between rounds. ________________________ STRONGFITWeek 33 rounds: (very

SLEDSAMRAP 4:0020yd Sled Push Shuttle 180/135(alternate shuttles with a partner) (rest 2:00) AMRAP 5:0040yd Sled Push Shuttle 135/90(alternate shuttles with a partner) (rest 3:00) AMRAP

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005 Power Clean For total reps:Every 1:00 for 20:00Minute 1 – Calorie BikeMinute 2 – Box Jump Over 24/20Minute 3

UPPER BODYChest Press4×15 (M) Wide Grip Pulldown4×15 (M) Shoulder Press4×15 (M) Seated Row4×15 (M) Machine Triceps Kickback4×15 (M) Cable Biceps Curl4×15 (M) Rear Delt Fly4×15

FUNCTIONAL FITNESSFor reps:Every 1:00 for 10:00Odd minutes – Strict Pull-upEven minutes – Strict Bar Dip(choose reps prior to start) For total time:21-15-9Wall Ball 20/14KB Swing

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005 Push Press AMRAP 12:0075 Double UnderMax Push-up (unbroken) _________________ STRONGFITWeek 23 rounds: (very light)20 TKE8 Stepdown4 Slow Mountain Climbers

FUNCTIONAL FITNESSFor load:Every 2:00 for 10:005 Power Snatch 15 rounds for time:5 Bar Facing Burpee3 Toes to Bar1 Deadlift 255/165 ___________________ STRONGFITWeek 23 rounds: (very

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 FITNESSDeadliftBuild to a Heavy Set of 20 3 rounds for total calories:AMRAP 4:0015 Toes to Bar25 Russian KB Swing 70/44Max Calorie Row(2:00 rest) ______________________

UPPER BODYChest Press6×6 (M)(rest :10 between sets) Pullover6×6 (M)(rest :10 between sets) Shoulder Press6×6 (M)(rest :10 between sets) Seated Row6×6 (M)(rest :10 between sets) 8

FUNCTIONAL FITNESSWith a partner for time:160m Sled Push 135/90-then-3 rounds –100 Double Unders50 Wall Ball 20/14-then-160m Sled Push-then-3 rounds –30 DB Box Step Over 2×35/25

FUNCTIONAL FITNESSBack SquatBuild to a Heavy Set of 20 5 rounds for time:10 Pull-up20 Push-up30 Sit-up200m Run ____________________ STRONGFITWeek 13 rounds: (very light)20 TKE8 Stepdown4

FUNCTIONAL FITNESSBench PressBuild to a Heavy Set of 20 AMRAP 7:003-6-9-12-15-etc…Power Clean 115/75Burpee Over the Bar ___________________ STRONGFITWeek 13 rounds: (very light)12 Prone Incline Rear

SLEDS20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 40yd Sled

FUNCTIONAL FITNESSDeadlift5-4-3-2-1*follow each set with 8 Leg Press “Aaron B”10 rounds for time:4 Toes to Bar6 Deadlift 185/1258 Burpee Over the Bar10/8 Calorie Row ____________________

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

FUNCTIONAL FITNESSBent Over Barbell Row12-10-8-6-4*follow each set with 8 Triceps Extension “DJ AA”AMRAP 12:0012 Wall Ball 20/148 Single-Arm Devil Press 50/354 Shuttle Run (2×25′ =

FUNCTIONAL FITNESSBack Squat5-4-3-2-1*follow each set with 8 Partner Hamstring Curl *Rick, the Hero*3 rounds for time:3 Rope Climb5 Power Clean 135/957 Front Squat 135/95 ___________________

FUNCTIONAL FITNESSBench Press5-4-3-2-1*follow each set with 8 Biceps Curl *Ki Kim*For time:150 Sit-up*20 Double Under every 1:00 untill you finish __________________ STRONGFITWeek 32 rounds: (light)12

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

Holiday Hours 7:00a – Noon ____________________ FUNCTIONAL FITNESSDeadlift4×2*follow each set with 8 Leg Press *Gallagher*For total time:30 Thruster 95/6530 Pull-up(1:00 rest)20 Clean & Jerk 95/6520

UPPER BODYChest Press6×6 (M)(rest :10 between sets) Pullover6×6 (M)(rest :10 between sets) Shoulder Press6×6 (M)(rest :10 between sets) Seated Row6×6 (M)(rest :10 between sets) 8

FUNCTIONAL FITNESSBent Over Barbell Row12-10-8-6-4*follow each set with 8 Triceps Extension *Tori*For time:90′ Plate Push30 Toes to Bar20 DBall/Sandbag Clean 100/8060′ Plate Push20 Toes to

FUNCTIONAL FITNESSBack Squat4×2*follow each set with 8 Partner Hamstring Curl *Andrew*5 rounds for time:60 Double Under40 Air Squat20/16 Assault Bike ___________________ STRONGFITWeek 22 rounds: (very

FUNCTIONAL FITNESSBench Press5×2*follow each set with 8 Biceps Curl *Taylor*AMRAP 7:007 Burpee to 6″7 Calorie Ski7 KB Swing 70/53 ___________________ STRONGFITWeek 22 rounds: (light)12 Plate

SLEDS2 rounds:60m Sled Push Shuttle(alternate Shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate Shuttles with a partner) 80m Sled Pull

FUNCTIONAL FITNESSDeadlift4×4*follow each set with 10 Leg Press *J Rizzle*For total time:60 Air Squat45 Push-up30 Pull-up(1:00 rest)50 Air Squat35 Push-up20 Pull-up(1:00 rest)40 Air Squat25 Push-up10

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

FUNCTIONAL FITNESSBent Over Barbell Row5×4*follow each set with 10 Triceps Extension *Courtney*AMRAP 20:005-10-15-5-10-15-etc…BurpeeToes to BarCalorie BikeHang Clean 115/75 ______________________ STRONGFITWeek 12 rounds: (very light)12 Lying

FUNCTIONAL FITNESSBack Squat4×4*follow each set with 10 Partner Hamstring Curl *Anna*4 rounds for time:21 Wall Ball 20/1412 Burpee Box Jump Over 24/20400m Run ___________________ STRONGFITWeek

FUNCTIONAL FITNESSBench Press5×4*follow each set with 10 Biceps Curl *Conley*For time:1500/1200m Row1000/800m Ski500/400m Row200m Farmer Carry 70/53500/400m Row1000/800m Ski1500/1200m Row ____________________ STRONGFITWeek 12 rounds: (light)12

SLEDS6 rounds:20m Sled Push Shuttle(alternate Shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate Shuttles with a partner) 80m Sled Pull

FUNCTIONAL FITNESSDeadlift4×6*follow each set with 10 Leg Press AMRAP 20:0020 Wall Ball 20/1420 Push-up20 Box Jump Over 24/2020 Russian KB Swing 70/44 _____________________ STRONGFITWeek 12

UPPER BODYClose Grip Power Press12(L) 10(M) 8(MH) 6(H) Wide Grip Pulldown12(L) 10(M) 8(MH) 6(H) Incline Chest Press12(L) 10(M) 8(MH) 6(H) Pullover12(L) 10(M) 8(MH) 6(H) Machine

FUNCTIONAL FITNESSBent Over Barbell Row5×6*follow each set with 15 Triceps Extension With a partner for time:40-30-20-10DB Snatch 50/35Toes to Bar ___________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSBack Squat4×6*follow each set with 10 partner hamstring curl “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ___________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10

FUNCTIONAL FITNESSBench Press5×6*follow each set with 10 Biceps Curl 8 rounds for reps + calories::20 Assault Bike:10 Rest:20 Burpee:10 Rest:20 Double Under:10 Rest ___________________ STRONGFITWeek

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 FITNESSDeadlift4×8*follow each set with 10 Leg Press 3 rounds for total reps:1:00 Power Snatch 45/351:00 Pull-up1:00 Box Jump (20″)1:00 Thruster 45/351:00 Calorie Assault Bike1:00

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 FITNESSBent Over Barbell Row5×8*follow each set with Triceps Extension For time:21-15-9DB Hang Power Clean 2×50/35Toes to Bar _________________ STRONGFITWeek 32 rounds: (very light)12 Arnold

FUNCTIONAL FITNESSBack Squat4×8*follow each set with 10 Partner Hamstring Curl AMRAP 12:008 Burpee Over the Rower12/9 Calorie Row24 Double Under _________________ STRONGFITWeek 32 rounds: (very

FUNCTIONAL FITNESSBench Press5×8*follow each set with 15 Biceps Curl 3 rounds for time:500m Row21 Wall Ball 20/1412 Russian KB Swing 70/44 ___________________ STRONGFITWeek 32 rounds:

SLEDS80m Sled Push Shuttle80m Sled Pull Shuttle80m Backwards Drag80m Farmers Cary(alternate shuttles with a partner) 5 rounds:20m Sled Push Shuttle(alternate shuttles with a partner) 80m

FUNCTIONAL FITNESSDeadlift3×10*follow each set with 15 leg press “Isabel”For time:30 Power Snatch 135/95 _________________ STRONGFITWeek 2Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30 Hard:30 Easy:40 Hard:20 Easy:50

UPPER BODYChest Press4×15 (M) Wide Grip Pulldown4×15 (M) Shoulder Press4×15 (M) Cable Seated Row4×15 (M) Machine Triceps Kickback4×15 (M) Cable Biceps Curl4×15 (M) Rear Delt

FUNCTIONAL FITNESSBent Over Barbell Row5×10*follow each set with 15 Triceps Extension 6 rounds for time:40m Sled Push 135/9020/16 Calorie Bike10 Pull-up(rest 1:00) _______________ STRONGFITWeek 22

FUNCTIONAL FITNESSBack Squat5×10*follow each set with 10 partner hamstring curl For time:50/40 Calorie Row50 Toes to Bar50 Burpee ________________ STRONGFITWeek 22 rounds: (very light)8 Step

FUNCTIONAL FITNESSBench Press5×10*follow each set with 15 biceps curl “Chief”5 rounds for total reps:AMRAP 3:003 Power Clean 135/956 Push-up9 Air Squat(rest 1:00 between AMRAP’s) ____________________

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 FITNESS3 sets:8 Leg Press / Squat Machine12 Partner Hamstring Curl “Grace”For time:30 Clean & Jerk 135/95 ________________ STRONGFITWeek 1Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30

UPPER BODYChest Press4×15 (M) Pullover4×15 (M) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESSWith a partner for time:80m Sled Push 180/135200m Farmer Carry 70/5380m Sled Push100/80 Calorie Row150 Burpee100/80 Calorie Row80m Sled Push200m Farmer Carry80m Sled Push