10/30/2024

Functional Fitness

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The KB piece for D is meant to be a “flow”. It should be done unbroken and transition between exercises without a break.

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

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A. Hypertrophy

A1. BB overhead press 5x10
A1. DB incline press 5x10

B. Accessory

B1. Bottom up KB Press 3x10
B1. BB upright row 3x10
B2. Band pull apart 3x20
B2. Dragon flag 3x6

C. Conditioning

40 min E4MOM, 10 rounds
20/16 cal AB
20 KB swing (53/35)
20 KB goblet squat (53/35)

D. Work Capacity

32 min E4MOM (8 rounds)
10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder

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