Functional Fitness

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For the conditioning piece, pick out a 50m length. You’ll be doing 6 lengths, or 3 down/backs each rep.

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

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A. Strength

Tempo Deadlift (X221) 5x3

B. Accessory

BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m lengths)

D. Metcon

For time:
100 wallball (20/14)
80 cal row
60 alternating DB Snatch (50/35)
40 box jump over (24/20)
20 bar MU

E. Gymnastics

10 min handstand walk work

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