Functional Fitness

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For the conditioning and interval piece, really try and push the pace. The conditioning piece is meant to be done as fast as possible, so you should have about a minute of rest after each effort.

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

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A. Strength

Deadlift 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10

C. Conditioning

30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)

D. Metcon

For time
25 C2BPU
25 power clean (135/95)
25 pull up
25 power snatch (135/95)
25 T2B

E. Interval

15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)

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