Functional Fitness

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The gymnastics piece is meant to be a gymnastics endurance piece. Focus on technique and maintaining good form throughout the sets.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Power clean 3@60%, 3@70%, 3x3@80%, 2x3@85%

B. Accessory

BB bent over row 3x12
BB front rack box step up 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row for max cals
7-6-5-4-3-2-1 minutes
Light row 1:00 between

D. Interval

4 rounds, rest 2:00
250m row
12 rower facing burpees
250m row
24 DB snatch (50/35)

E. Gymnastics

5 rounds, rest as needed
1-2-3... strict HSPU
1-2-3... kipping HSPU
Climb the ladder

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