Functional Fitness

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For the 1.5 squats, you’ll do a squat, come up 1/2 way, then go back down for a 1 and a half squat. They’re a great leg pump and your quads will feel it. For the work capacity piece, you’ll be doing single arm thrusters, but with 2 DB’s - you’ll thrust one DB but keep the other racked. Alternate arms each rep.

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

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A. Hypertrophy

A1. BB deadlift 4x12
A1. KB Goblet 1.5 squat 4x10

B. Accessory

B1. Weighted rear lunge 4x10
B1. Strict (weighted) chin up 4x8
B1. Wall sit 4x:30s

C. Conditioning

Run 4 rounds of 800-400-200
Rest walk 1:00 between distances

Rest 4:00 between sets

D. Work Capacity

For time
2k row
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
2k row
Use 2 DB's but only press 1 DB when doing thruster. Alternate arms

E. Gymnastics

16 EMOM, alternating

4 muscle up (ring or bar)
16 pistols
8 pullups
32 air squats

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