Functional Fitness

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For the hypertrophy piece, you’ll be doing OHP with the trap bar (think neutral grip OHP). If you don’t have a rackable trap bar, you can do neutral grip DB OHP.

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

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A. Hypertrophy

A1. Trap bar OHP 4x8
A1. DB incline press 4x10

B. Accessory

B1. DB single arm row 4x10
B1. KB Windmill 4x8 ea arm
B2. Banded Paloff Press 3x20
B2. Ring feet elevated pike 3x10

C. Conditioning

30 min E2MOM, alternating
40/30 cal AAB
100 DU
500m row

D. Work Capacity

30 AMRAP
100m KB farmer walk (53/35)
20 KB snatch (53/35)
20 SA KB OHS (53/35)
20 SA KB burpee (53/35)

E. Gymnastics

Accumulate 5 min L-sit ring hold

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