9/12/2018

Functional Fitness

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Hump day fitness. 

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

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A. Strength

Tempo DL (3331) 5x3 @ 75%

B. Metcon

4 RFT

12 C2BPU

12 alternating DB Squat SN (70/50)

12 T2B

12 Single arm alternating DB hang power clean and jerk (70/50)

C. Gymnastics

12-9-6-3 HSPU

50 DU between sets

D. Conditioning

Run 6x400m, rest 1:00

E. Accessory

Weighted chin up 3x6

HSPU shoulder taps 3x10 ea shoulder

BB RDL 3x10

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