FUNCTIONAL FITNESS
Barbell Bent Row
10(L) 10(M) 10(MH) 10(H)
6 rounds for time with a partner:
200m Run
40m Sled Push 135/90
40m Farmer Carry 70/53
(alternate rounds with partner. 6 each)
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STRONGFIT
Week 1
2 rounds: (very light)
10 Banded Good Morning
10 Windshield Wipers
10 Bird Dog (alternating)
10 Step Down (5 each leg)
4 rounds:
6 Goblet Squat (dumbbell)
(rest 1:00)
8 Romainian Deadlift (dumbbell)
(rest 1:00)
10 Reverse Lunge (dumbbell) (5 each leg)
(rest 1:00)
12 Glute Bridge (dumbbell on hips)
(rest 1:00)
15 Standing Calf Raise
(rest 3:00)
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
60% 2×10
70% 3×8
6 rounds for time with a partner:
200m Run
40m Sled Push 180/135
40m Farmer Carry 70/53
(alternate rounds with partner. 6 each)
3 rounds for time:
27 KB Swing 53/35
21 Toes to Bar
15 Ball Slam 30/20
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WEIGHTLIFTING
Clean From Blocks (BK)
5×3 (M)
Clean Pull
80% 4×4
Barbell Bent Row
4×8 (M)
Front Squat
60% 4×4
GHD Hollow Hold
2x :30
“Speak when you are angry – and you’ll make the best speech you’ll ever regret.”
~Laurence J. Peter
