Functional Fitness

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Hump day. The metcon today will be painful. No doubt about it. Get after today’s training and really take advantage of the recovery day tomorrow. It’ll be a well deserved rest.

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

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A. Strength

DL 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Metcon

40-30-20-10

Cal AAB, DB box step over (50/30 on 24/20" box)

C. Accessory

BB good morning 3x12

Strict C2BPU 3x8

Strict Toes 2 rings 3x10

BB front rack walking lunge 3x8 ea leg

D. Gymnastics

12 EMOM, alternating

4 muscle up, 8 HSPU, 12 GHDSU

E. Work Capacity

20 min E2MOM (10 rounds)

25/20 cal row

90% effort

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