Functional Fitness

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Hope you guys are all well rested. We’re going to transition into a positional/tempo cycle. The goal for this cycle is to tighten up movement patterns. For tempo work, you read the prescribed tempo as concentric, extension, eccentric, pause. So for today, you’ll do a 4 second descend, 4 second hold, and 4 second ascent with a 1 second pause.

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

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A. Strength

Tempo back squat (4441) 5x3

B. Accessory

Single leg KB RDL 3x10
Strict T2B 3x10
Banded hip thruster (2 sec pause) 3x20

C. Conditioning

Row 6k
Every 3:00, including 0:00
5 burpees
10 pushups
15 squats

D. Metcon

20 min AAB for max cals (10 rounds)
Every 2:00, including 0:00 5 DB man makers (50/35)

E. Gymnastics

For time
50 deficit HSPU (4/2")
Every break, 30 DU

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