Functional Fitness

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For the metcon today, Google/Youtube “Kettlebear bear crawl” to see an example of this movement. You can substitute whatever implement you have available. Otherwise, today is pretty straightforward work. Get after it.

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A. Strength

A1. Tempo single arm floor press (3131) 4x12 ea arm
A1. Banded pushups 4x15
A2. Banded tricep pushdown 4x20
A2. Wide grip pushups 4x15

B. Conditioning

3 rounds, rest 5:00 between rounds
2k row/ski, rest 3:00, 1k row/ski, rest 2:00, 500m row/ski rest 1:00
Goal is to decrease pace each interval/round

C. Metcon

5 RFT
50' (25' down and back) KB/DB bear crawl
20 goblet squats
50' (25' down and back) single arm overhead walking lunge (switch arms as needed)
20 burpee over KB/DB

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