Functional Fitness

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Week 2 of 12 for this cycle. We’ve got more of the same from last week. Don’t neglect your conditioning this cycle. You don’t want to be starting from square one when we start ramping up the conditioning.

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. DB Bulgarian split squat 4x15
A1. BB RDL + Shrug 4x12

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Banded hip thrust 3x20
B2. Weighted Russian twist 3x20
B2. Reverse hyper 3x12

C. Conditioning

Row 5k

D. Work Capacity

For time (20 min cap)

100 devils press (50/35)
Every 1:00 including 0:00, 5 DB front squat (50/35)

E. Gymnastics

50 parallete HSPU (4"/2")

Break/rest as needed
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