FUNCTIONAL FITNESS
Barbell Bent Row
7(L) 7(M) 7(MH) 7(H)
“Lynne”
5 rounds for total reps:
Bench Press (BW/.66 BW)
Pull-up
(rest 3:00)
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STRONGFIT
2 rounds: (very light)
8 Hamstring Floss
6 Archer Push-up (each arm)
4 Slow Mountain Climbers (each leg)
:20 Pigeon Pose (each side)
6 rounds: (start light)
6 Bent Row
6 Upright Row
6 Overhead Press
6 Thrusters (off back)
6 Lunge (3 each leg)
6 Good Morning
(rest :100 between rounds)
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
AMRAP 25:00
80m Farmer Carry 70/53
60/45 Calorie Assault Bike
40m Sled Push 270/180
20/15 Calorie Assault Bike
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WEIGHTLIFTING
Cycle 1/Week 7
Power Snatch
70% 2×3
75% 3×2
Power Clean + Power Jerk
70% 2(2+2)
75% 3(2+2)
Back Squat
70% 2×3
80% 3×2
“But why should I read what somebody else thinks of my life when I know the real story?”
~Jimmy Connors
