Functional Fitness

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The conditioning piece is a classic bench mark conditioning piece. You should be finishing each interval at about 40-50 seconds. if you’re having difficulty finishing each distance, scale the calories down.

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

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A. Hypertrophy

A1. Push press 5x6
A1. Handstand hold 5x:30s

B. Accessory

B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25

C. Conditioning

40 EMOM, alternating
15/12 cal AB
15/12 cal row
15/12 cal ski
Rest

D. Work Capacity

30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
10 sandbag row (100/75)
12 sandbag front squat (100/75)

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