12/5/2020

Functional Fitness

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Today’s metcon is very “suckfest”-y. The big difference is the built in rest period so that you can recover between efforts. Use this workout to learn pacing as far as your rows/runs so that you can “recover” during them while pushing the movements.

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A. Strength

OHP 3x5

B. Accessory

Plank hold 3x30s
I/Y/T 3x10
Band pull aparts 3x20

C. Metcon

For time:
1k row
50 deadlifts (135/95)
1k row
40 bar facing burpees
1k row
30 shoulder to overhead (135/95)

Rest 8:00

800m run
30 HSPU
800m run
40 thruster (135/95)
800m run
50 C2BPU

D. Gymnastics

Handstand walk 5x100', rest as needed

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