5/24/2023

Functional Fitness

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For the work capacity piece, choose a kettlebell weight that is light enough so that you can complete the movements unbroken. Use the AAB as a recovery.

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

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A. Hypertrophy

A1. Single arm DB press 5x8 ea arm
A1. Plate front raise 5x20

B. AccessoryB1. DB incline bench 3x10
B1. Landmine kneeling press 3x10 ea arm
B2. I/Y/T 3x10
B2. Banded face pull 3x20

C. Conditioning

1 mile run
2k ski
1 mile run

D. Work Capacity

30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder

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