Functional Fitness

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Both D and E are similar pieces in terms of mixing gymnastics with running, however, they’re different focuses.

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

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A. Strength

RDL 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

Snatch grip pendlay row 3x10
Weighted pistol 3x8 ea leg
Banded facepull 3x20

C. Conditioning

Lunge walk 400m

D. Metcon

15 AMRAP
100-200-300... m run
2-4-6... wall walk
4-8-12... shoulder to overhead (95/65)

E. Metcon

15 AMRAP
100m run
10 DB box step over (50/35's over 24/20)
100m run
10 burpee box jump over (24/20)

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