Functional Fitness

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For the work capacity piece today, hit each interval at a fairly high intensity but each interval should be repeatable in terms of your time/effort. 53/35 is an appropriate weight for the KB’s but feel free to go lighter to keep the intensity up.

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

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A. Hypertrophy

A1. BB RDL 5x12
A1. BB Bent over row 5x12

B. Accessory

B1. Single arm DB push press 4x12
B1. Deficit push-ups 4x20
B1. I/Y/T 4x10

C. Conditioning

Row/ski 6x4:00, light pull 2:00

D. Work Capacity

30 min E6MOM (5 rounds)

Double KB overhead walk 100'
15 KB facing burpees
15 T2B
15 KB Snatches (ea arm)

E. Gymnastics

10 AMRAP

3-6-9... C2BPU
10 hand release push-ups
30 DU

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