Functional Fitness

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For the gymnastics piece, scale the reps such that the first few sets are pretty easy. It should be difficult by the end of the 8 minutes. otherwise, straightforward work for today.

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

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A. Hypertrophy

A1. BB RDL + Shrug 4x10
A1. BB Pendlay row 4x10

B. Accessory

B1. Chin up 4x8
B1. Banded face pull 4x20
B1. EZ curl 4x10

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

For time
Every 2:00 including 0:00, 4 devil press (50/35)
25 wall walk
50 DB box step over (50/35 over 24/20)
25 burpee bar MU

E. Gymnastics

8 AMRAP
3-5 unbroken ring MU

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