Functional Fitness

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For the EMOM piece, keep a sustainable pace. The goal isn’t to hit each EMOM as fast as possible.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x10
A1. BB good morning 5x10

B. Accessory

B1. Single leg RDL 4x10 ea leg
B1. Double DB bent over row 4x10
B1. Strict T2B 4x10

C. Conditioning

AAB 8x50 cal, rest 1:00

D. Work Capacity

32min E4MOM (8 rds)
6 squat clean thruster (115/75)
9 C2BPU
12 box jump over (30/24)

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