Functional Fitness

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We’re back into another hypertrophy/base building block. We’re doing a lot of supersets and volume in terms of our lifts. Focus on quality of movement rather than intensity.

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

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A. Hypertrophy

A1. BB backrack rear lunge 4x10 (ea leg)
A1. BB RDL 4x10

B. Accessory

B1. RFESS 3x10
B1. Single leg RDL 3x10
B2. Landmine cauldron 3x10
B2. Jump squat 3x20

C. Conditioning

48 min E3MOM (16 rounds, alternating)
400m run
500m row

D. Work Capacity

6 rounds, not for time
8 double KB complex (squat clean, rear lunge, rear lunge, push press, 2x 35/18's)
16 KB burpee deadlift (2x 35/18)
24 double KB swing (2x 35/18)

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