Functional Fitness

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For the work capacity piece today, set a timer for 30 min and flow through it. We’re looking for about a 70-80% intensity level. Choose weights for the DB movements accordingly.

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

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A. Hypertrophy

A1. Weighted chin up 5x8
A1. Single arm DB row 5x15 (ea arm)

B. Accessory

B1. BB Z-press 4x8
B1. Plate front raise 4x15
B1. Banded face pull 4x20

C. Conditioning

30 min E3MOM (10 rounds)
Run 400m
Rest walk remainder

D. Work Capacity

30 min AMRAP (70%)

200' DB weighted walking lunge
20 DB thruster
20 DB man maker
20 DB turkish get up (total)

E. Gymnastics

12 EMOM, alternating
4 ring MU
12 T2B
50 DU

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