Functional Fitness

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Hump Day. The gymnastics piece today is a good test of your HSPU technique. Attempt each set unbroken as possible and maximize the amount of time spent doing DU’s. Enjoy the rest day tomorrow

A/C/E mandatory. Choose B or D based on weaknesses and time.

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A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Metcon

For time:

100 WB (20/14)

75 cal row

50 pull-up

25 DL (315/205)

C. Accessory

Single leg KB RDL 3x10

Banded hip bridge 3x20 (1 sec pause at top)

Pegboard ascent 3x2

BB front rack step up 3x8 ea leg

D. Gymnastics

For time:

30 HSPU

20 2” deficit HSPU

10 4” deficit HSPU

Every break, 50 DU

E. Work Capacity

Row/ski 4x2k, rest 2:00

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