Functional Fitness

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The work capacity piece today is a 30 minute circuit, so take your time moving through the workout

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. Muscle clean + press 4x6
A1. Weighted pull up 4x8

B. Accessory

B1. BB Z-press 4x8
B1. Banded face pull 4x20
B1. Push-up plank on ring 4x:30s

C. Conditioning

Run 5x800m, rest 2:00 between

D. Work Capacity

30min circuit

10 DB man maker (2x50/35's)
10 DB box step over (24/20)
2 rope climb
10 DB thrusters
10 DB Box step over (24/20)
2 peg board ascents
Sub 10 towel pullups for rope climb/peg board

E. Gymnastics

15 EMOM, alternating

12 burpees to 6" target
12 T2B
12 HSPU

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