6/8/2018

Functional Fitness

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Happy Friday. Hope everyone feels somewhat recovered from yesterday. We've got our normal Friday volume, choose based on what you need to work on. Get after the work today and enjoy the weekend. 

A. Strength

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

B. Strength

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

C. Interval

5x3 AMRAP, rest 1:00

5 bar MU, 10 burpee BJO (24/20), AMRAP thruster (65/45)

D. Gymnastics

10-30-50

Pistols, T2B

E. Accessory

Weighted chin up 3x6

Med ball slams 3x15

Plank hold 3x:60s

F. Work Capacity

10 rds every :90s

15/10 cal AAB sprint