Functional Fitness

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Today’s training is very quad/squat dominant. As a result, make sure you are doing the accessory work to hit the posterior chain as well as doing prehab and recovery post workout. The metcon is a high rep chipper alternating between wall balls and gymnastics. Have a good strategy for breaking reps. The interval piece is more of a “send it” and see how/if you can recover. Enjoy.

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

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A. Strength

Front squat 5x3

B. Accessory

BB backrack rear lunge 3x8
Strict T2B 3x10
Banded good morning 3x20

C. Metcon

For time
50 wall ball (20/14)
25 HSPU
50 wall ball (20/14)
25 C2BPU
50 wall ball (20/14)

D. Interval

18 min E6MOM (3 rounds)
24/20 cal AAB
24 power clean (135/95)
24 box jump over (24/20)

E. Conditioning

AAB 5x50/40 cal, rest 2:00

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