2/28/2024

Functional Fitness

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The conditioning and work capacity pieces are similar in terms of mixed modality pieces with calisthenics mixed with cardio and weight lifting, nothing fancy.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. OHP 4x8
A1. Weighted plate front raise 4x15

B. Accessory

B1. Snatch grip push press 4x6
B1. Landmine cauldron 4x10 ea direction
B2. Bottom up KB press 3x12
B2. DB reverse fly 3x12

C. Conditioning

40 EMOM, alternating
15/12 cal row
2 wall walk + 8 T2B
5 DB devil press (50/35's)
Rest

D. Work Capacity

30 AMRAP
200m run
10 deadlift (225/155)
10 HSPU
200m run
10 pull up
10 ring dip

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