Functional Fitness

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Hump Day. For the work capacity piece today, we’re looking for a 75%-ish effort through the circuit. Pick challenging weights for the KB, and if you’re unfamiliar with the movement, Google/Youtube it. For the conditioning piece, go hard on the row and take advantage of the 2+ min rest you’ll get between intervals. It’ll get hard.

A/B mandatory. Pick one from C/D/E.

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A. Oly

A1. Clean complex (Clean pull, hang clean, FS, Clean) 5x2
A1. BB push press 5x8

B. Accessory

B1. Single leg RDL 3x10
B1. Single arm bottom up KB Press 3x10
B2. Banded Paloff Press 3x20
B2. I/Y/T 3x10

C. Conditioning

30 min E3MOM (10 rounds)
Row 250m (Hard)

D. Work Capacity

30 min E6MOM (5 rounds)

20 alternating single arm KB Snatch
20 alternating KB weighted rear lunge
20 total KB halo
20 total KB windmill
AAB remainder (60+ RPM)

E. Gymnastics

10 rounds, not for time
1 L-sit rope climb
10 GHDSU

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