Functional Fitness

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While it’s a pull day, the work capacity piece is a lot of overhead.

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

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A. Hypertrophy

A1. BB RDL 5x12
A1. Chin up 5x8

B. Accessory

B1. Single arm DB row 4x12
B1. DB pull over 4x15
B1. I/Y/T 4x10

C. Conditioning

Row/ski 6x4:00, light pull 2:00

D. Work Capacity

30 min E6MOM (5 rounds)

Double KB overhead walk 100'
15 KB facing burpees
15 T2B
15 KB thrusters

E. Gymnastics

10 AMRAP

3-6-9... C2BPU
10 hand release push-ups
30 DU

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