Functional Fitness

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Today’s motto is to “get wide”. Lots of back and shoulder work. For the gymnastics piece, choose a challenging rep goal and go up/down based on how you feel and how comfortable you are.

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB Bent over row 4x12

B. Accessory

B1. Standing DB neutral grip press 4x10
B1. Clapping push-ups 4x12
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, light pull 2 min between

D. Work Capacity

5 rounds, not for time

100' trap bar farmers carry
10 wall walks
10 strict pull-ups

E. Gymnastics

10 AMRAP

3-5 unbroken ring MU
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