Functional Fitness

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Today’s conditioning piece is going to test how fast you can recover between movements. Both the run and burpee box jump over’s should take about 20 seconds each, so you’ll have “plenty” of time to rest. Try and hold on for as long as you can. For the metcon, it’s a longer chipper. Have a gameplan for how you’re going to break up the sets (if you do) and stick to it.

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

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A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Pendlay row 3x8
Bulgarian split squat 3x12 (Ea leg)
Band face pull 3x20

C. Conditioning

20 min EMOM (alternating)
100m run (50m down and back, AFAP)
10 burpee box jump over (AFAP)

D. Metcon

For time
2k row
30 thruster (65/45)
30 pull-up
1k row
20 thruster (95/65)
20 C2BPU
500m row
10 thruster (135/95)
10 bar MU

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