Functional Fitness

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Throughout this tempo cycle, we’ll slowly decrease the time under tension with the goal of fine tuning our positioning to transition into our strength cycle. This week we’ll be doing 3 second positions.

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

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A. Strength

Tempo back squat (3331) 5x3

B. Accessory

Single leg RDL 3x10
BB backrack weighted rear lunge 3x8 (ea leg)
Banded glute bridge hold 3x30sec

C. Conditioning

3 rounds, rest 3:00 between
Run 800m
Row 1000m

D. Metcon

15 AMRAP
21/18 cal AB
15 BB front squat (115/75)
9 bar facing burpees

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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