Functional Fitness

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Hump Day. Focus on keeping your core braced during the tempo deads today. Shoot for 75-80% effort on the row intervals. Your goal is to keep the exact splits for all 6 efforts. Figure out your pacing that is repeatable on 500's.

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

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A. Strength

Tempo DL (4441) 5x3 @ 70%

B. Metcon

4 RFT

BB Backrack Lunge 100" (135/95), 10 thruster (135/95), 10 Bar Facing Burpees,

C. Gymnastics

12 EMOM, alternating

10 HSPU, 50 DU, 5 bar MU

D. Conditioning

Row 6x500m, rest 1:00

E. Accessory

Glute ham raise 3x10

Weighted chin up 3x6

Handstand hold 3x30s

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