1/30/2021

Functional Fitness

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The metcon today is a series of AMRAPs with rests built in. Keep the intensity high for each AMRAP. For the gymnastics piece, focus on your speed. Rest as needed between sets.

A/B/C mandatory. D optional.

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A. Strength

Touch and go deadlift
4x6

B. Accessory

Single arm KB/DB row 3x12
BB bench 3x8
Ring dip 3x12

C. Metcon

6 AMRAP
15 box jump overs
12 push press (95/65)
9 T2B

Rest 3 min
4 min max cal row

Rest 3 min

6 AMRAP
20 cal AAB
20 WB (20/14)
20 KB swing (70/53)

Rest 6 min and repeat

D. Gymnastics

Handstand walk sprint 6x25' lengths, rest as needed between sprints

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