Functional Fitness

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For the interval piece, alternate movements every round as well as increase the thruster weight as annotated. Hopefully you guys are seeing the fruit of your labor in your new maxes.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Work up to 1RM Deadlift

B. Accessory

BB backrack rear lunge 3x8 ea leg
Landmine cauldron 3x10 ea direction
Kneeling banded paloff press 3x20

C. Conditioning

Run 3x1 mile, rest 4:00 between

D. Metcon

Cindy
20 AMRAP
5 pullups
10 pushups
15 squats

E. Interval

3x6 AMRAP, rest 3:00
15/12 cal AAB
12 T2B/pullup/C2BPU
9 thruster (95/65, 115/75, 135/95)

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