Functional Fitness

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The gymnastics piece is a nice core endurance piece. If you take a break from the GHD/T2B, hop on the assault bike. You should approach it as a metcon piece and push the pace.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo Deadlift (4441) 5x3

B. Accessory

Weighted pistols 3x10 ea leg
Pendlay row 3x8
Banded Paloff press 3x20 ea side

C. Conditioning

30 min E5MOM (6 rounds)
Run 800m, rest walk remainder

D. Metcon

4 RFT
10 ground to overhead (135/95)
20 box jump over (24/20)
30 wall ball (20/14)

E. Gymnastics

For time
25 GHDSU
50 T2B
25 GHDSU
Every break, 15/12 cal AAB

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