Functional Fitness

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For the sled push in D, pick a challenging weight/resistance that you have a hard time finishing the length unbroken.

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

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A. Hypertrophy

A1. BB Back squat 4x10
A1. BB RDL 4x12

B. Accessory

B1. BB Banded good morning 3x12
B1. Weighted box step up 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Run 4 miles
4 min @ 2 mile pace, 1 min @ light jog

D. Work Capacity

30 AMRAP
10 sandbag ground to overhead (100/75)
10 strict pull up
100' sled push

E. Gymnastics

10 AMRAP
20 pistols (total)
10 HSPU
10 burpee to 6" target

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