Functional Fitness

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Hump day. For the hypertrophy piece, the incline press should be >45 degrees (more upright). The work capacity piece is meant to be done as a KB circuit with the same bell. AAB for the remainder at an active recovery piece.

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

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A. Hypertrophy

A1. BB overhead press 5x10
A1. DB incline press 5x10

B. Accessory

B1. Bottom up KB Press 3x10
B1. BB upright row 3x10
B2. Band pull apart 3x20
B2. Dragon flag 3x6

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Work Capacity

32 min E4MOM (8 rounds)
10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder

E. Gymnastics

8 AMRAP
1-2-3... wall walk
2-4-6... bar MU

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