Functional Fitness

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For the conditioning piece, try and push the pace on the sprints as they should be sprint-efforts (90%-ish). Your output will drop as you progress.

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

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20

C. Conditioning

20 EMOM (alternating)
100m run (50m down and back)
15/12 cal AAB

D. Metcon

12 AMRAP
1-2-3... devils press (50/35)
2-4-6... T2B

E. Interval

24 min E3MOM (8 rounds)
15/12 cal AAB
12 box jump over (24/20)
9 power snatch (115/75)

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