FUNCTIONAL FITNESS
Deadlift
6-6-6-6-6
3 rounds for time:
40/32 Calorie Assault Bike
30′ Overhead Walking Lunge 1×50/35
20 DB Snatch 50/35
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STRONGFIT
Week 2
2 rounds: (very light)
10 Single-Leg RDL
10 Stepdown (each leg)
:30 TKE (each leg)
For time:
21-15-9
Dumbbell Bench
Gorilla Row
For time:
21-15-9
Russian Kettlebell Swing
Dumbbell Pullover
For time:
21-15-9
Kettlebell Deadlift (two hands)
Calories on the Ski Erg
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COMPETITOR
3 sets:
12 Press-up
8 Single-Leg Toes to Bar
4 Strict Pull-up
:15 Chin Over Bar Hold
Weighted Pull-up
6-6-6-6
Barbell Bent Over Row
2×10 (M)
3×6 (MH)
Front Squat
65% 1×6
70% 1×2
75% 4×4
3 rounds for time:
40/32 Calorie Assault Bike
30′ Overhead Walking Lunge 1×50/35
20 DB Snatch 50/35
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POWERBUILDING
Nautilus Pullover
12(L) 10(M) 8(H)
Flex Leverage Row
12(L) 10(M) 8(H)
Magnum Biangular Pulldown
12(L) 10(M) 8(H)
Wide Grip Cybex Row
3×15 (M)
Nautilus Rear Delt Fly
3×20 (M)
Rope Curl
3×20 (M)
“Only those who dare to fail greatly can ever achieve greatly.”
~Robert Kennedy
