Functional Fitness

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A couple long interval pieces to choose from. For the work capacity piece, don’t worry about pushing the pace, you should be able to comfortably finish each round with about 30-45 seconds to rest. The goal is to keep moving.

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

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A. Oly

A1. BB OHP 4x10
A1. Plate front raise 4x25

B. Accessory

B1. BB upright row 3x10
B1. DB Z-press 3x10
B2. Ring row 3x12
B2. Banded face pull 3x20

C. Conditioning

30 min E2MOM (15 rounds)
15/12 cal AAB

D. Work Capacity

32 min E4MOM (8 rounds)
250/200m row
8 DB box step over (2x50/35's over 24/20)
8 devils press
8 strict pull up

E. Gymnastics

8 AMRAP
8 T2B
16 pistols

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