4/30/2021

Functional Fitness

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The work capacity piece is a long KB flow, so don’t go overboard on the KB weight. Keep it relatively light and flow through the movements. Use the row as a “rest” period between sets.

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

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A. Hypertrophy

A1. DB deadlift 4x10
A1. Reverse hyper 4x10

B. Accessory

B1. DB bulgarian split squat 4x10
B1. BB Pendlay row 4x8
B1. Wall sit hold 4x30s

C. Conditioning

Run

1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

32 min E4MOM (8 rounds)

10 R single arm KB Deadlift
10 R single arm KB swing
10 R single arm KB push press
10 L single arm KB Deadlift
10 L single arm KB swing
10 L single arm KB push press
Row remainder

E. Gymnastics

12 AMRAP

5 squat Snatch (165/115)
5 bar MU
50' HSW

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