Functional Fitness

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A lot of good options today for working on that work capacity and base building. For the work capacity piece, pick a pair of KB’s that are moderately challenging - you shouldn’t be able to do the 200’ length without at least one break. Use the same KB’s for the squat cleans.

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

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A. Hypertrophy

A1. Muscle clean + press 4x6
A1. DB bent over row 4x12

B. Accessory

B1. Weighted pull up 4x6
B1. Single arm DB push press 4x12
B1. I/Y/T 4x10

C. Conditioning

30 min AAB for max cals
1:00 on/1:00 off

D. Work Capacity

30 AMRAP
1k Row
200' KB farmer walk
20 double KB squat clean

E. Gymnastics

10 EMOM, alternating (5 rounds)
12 C2BPU
50 DU

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