FUNCTIONAL FITNESS
Barbell Bent Over Row
15(L) 15(M) 15(MH) 15(H)
“Helen”
3 rounds for time:
400m Run
21 KB Swing 53/35
12 Pull-up
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STRONGFIT
3 rounds:
10 V-Up
20 Russian Twist (10 each side)
10 Leg Lever
20 Plank with Alternating Leg Lift (10 each leg)
10 Bicyle Crunch
20 Seated Knee Tucks
“Lactic Ladders”
3 rounds for Calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
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COMPETITOR
3 sets:
3 Wall Walk
5 Wall Facing Shoulder Tap (each arm)
7 Ring Row
Deadlift
70% 2×7
80% 3×5
“Pyramid Helen”
For time:
1200m Run
63 KB Swing 53/35
36 Pull-up
800m Run
42 KB Swing
24 Pull-up
400m Run
21 KB Swing
12 Pull-up
8 rounds for load: (building)
20m Sled Push
(rest 1:00 between pushes)
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WEIGHTLIFTING
Clean From Blocks (BK)
3-3-3-3-3
(building)
Clean Pull
90% 4×4
Barbell Bent Row
8-8-8-8
Front Squat
70% 4×4
GHD Hollow Hold
2x :30
“You only get better by playing.”
~Buddy Rich
