Functional Fitness

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Monday. Time to assault this week. Start slower on the metcon and try to pick up the pace.

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

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A. Strength

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

B. Metcon

10 AMRAP

3-6-9 climb the ladder

Thruster (95/65), bar facing burpee

C. Accessory

BB Backrack weighted lunge 3x10

BB RDL 3x8

Weighted pull-up 3x8

Strict T2B 3x10

D. Gymnastics

10-9-...2-1

C2BPU, 2x pistols (20-18..4..2)

E. Work Capacity

Row/ski 10x500m, rest 1:00

Consistent pacing - splits within 1-2 sec

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