2/5/2025

Functional Fitness

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Hump day. For the metcon, feel free to scale the weights if needed. You should be able to do the first set unbroken and 2-3 sets for the last weight.

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

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

DB row 3x12
Neutral grip pull up 3x8
Strict T2B 3x10

C. Conditioning

Run 6x600m, rest 2:00

D. Metcon

8 RFT
16/12 cal AAB
8 T2B
4 sandbag over shoulder (150/100)

E. Metcon

5 RFT
200m run
10 T2B
10 ground to overhead (95/65, 115/75, 135/95, 155/105, 175/115)

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