6/28/2023

Functional Fitness

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The conditioning piece is meant to test your leg endurance. Push the pace on the squats and where the line is where your run is impacted. For the work capacity piece, choose a light KB for the piece. You should be able to do each movement unbroken. Try to do it as a flow instead of segmented between movements.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. OHP 5x12
A1. DB bent over fly 4x10

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Bottom up KB press 4x10

C. Conditioning

40 min E10MOM
50 air squats
1200m run
50 air squats

D. Work Capacity

5 rounds for quality
30 KB RFESS (15 ea leg)
30 single arm KB swing (15 ea arm)
30 KB front rack front lunge (double KB)
30 KB snatch (15 ea arm)

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