Functional Fitness

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We’re continuing the mini-deload week. There a couple good pieces to choose from today between C/D/E. Pace the row as your goal 1k pace. The gymnastics piece is also a good one to build some capacity in your shoulders and core. Have fun

A/B mandatory. Pick one from C/D/E. 

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A. Strength

Power clean 5x3@70%

B. Accessory

Pendlay row 3x8
DB Z-press 3x10
Banded Paloff Press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
Row 750/700m

D. Work Capacity

For time (25 min cap)

Run 400m
60 Wall ball (20/14)
40 burpees
Run 400m
40 thruster (75/55)
20 burpee box jump over (24/20)
Run 400m
20 front squat (135/95)
10 burpee bar muscle up

E. Gymnastics

For time (15 min cap)

30 wall climbs
Every :60s, including 0:00, 5 C2BPU

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