Functional Fitness

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For the work capacity piece, do roughly the same distance for all the movements. For the carries, switch arms at the turnaround point. The weights are up to you, but they should be challenging. Make sure you’re maintaining a neutral spine and braced core during the carries.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Trap bar deadlift 5x12
A1. Chin up 5x8

B. Accessory

B1. DB pull over 4x12
B1. KB gorilla row 4x8 ea
B1. Banded face pull 4x20

C. Conditioning

Row 4x2k, rest 2:00

D. Work Capacity

5 rounds, not for time
Sled push
Single arm KB farmer carry
Sled pull
Single arm KB waiter carry

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