Functional Fitness

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For the work capacity piece, grab a moderate load for your farmer carry. DB/KB is standard, but if you’re looking for a challenge, try a barbell.

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

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A. Hypertrophy

A1. Deficit BB Deadlift (2") 5x12
A1. BB Pendlay row 5x10

B. Accessory

B1. Weighted pull up 4x8
B1. DB pull over 4x15
B1. Banded face pull 4x20

C. Conditioning

32 EMOM (alternating)
15/12 cal AAB
8 Single arm devils press (50/35)
15/12 cal row
8 burpee box jump over (24/20)

D. Work Capacity

30 AMRAP
100' single arm farmer carry (ea arm)
8 sandbag over shoulder (150/100)
6 wall walk

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