FUNCTIONAL FITNESS
Lat Pulldown
8(L) 8(M) 8(MH) 8(H)
For time:
9-15-21-15-9
Pull-up
Calorie Assault Bike
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STRONGFIT
10 rounds for calories + reps:
1:00 Row for Calories
:15 Rest
:30 Sit-up
:15 Rest
3 rounds:
:30 Child’s Pose
:30 Pigeon Pose
:30 Cobra Pose
:30 Low Lunge
:30 Cat-Cow
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COMPETITOR
3 sets:
3 Wall Walk
5 Wall Facing Shoulder Tap (each arm)
7 Ring Row
Deadlift
65% 1×6
70% 1×4
75% 3×2
For time:
9-15-21-15-9
Pull-up
Parallette Passthrough
Calorie Ski
AMRAP 20:00
40m Sled Push 270/180
200m Run
40m Farmer Carry 2×70/53
200m Run
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WEIGHTLIFTING
Clean
70% 1×3
75% 2×2
80% 3×1
Clean Pull
90% 2×3
100% 3×2
Front Squat
70% 1×3
75% 2×2
80% 3×1
Barbell Bent Row
8(L) 8(M) 8(H)
GHD Hollow Hold
2x :30
“Advice is like snow – the softer it falls, the longer it dwells upon, and the deeper it sinks into the mind.”
~Samuel Taylor Coleridge
