Functional Fitness

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We’ve got our last week of hypertrophy work. We’ll hit a formal deload next week and then transition into a positional/tempo cycle.

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

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A. Hypertrophy

A1. BB Back squat 5x12
A1. Weighted pistol 5x10 (ea leg)

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Reverse hyper 3x12
B2. Weighted Russian twist 3x20
B2. Weighted wall sit hold 3x30s

C. Conditioning

45 min row/ski for max cals

D. Work Capacity

32 min E8MOM (4 rounds)
800m run
10 single arm devils press (50/35)
20 DB goblet squats (50/35)

E. Gymnastics

8x10 HSPU
Rest as needed between sets

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