1/22/2025

Functional Fitness

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For D, split the reps as desired. Consider a rep scheme like 20-15-10-5.

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

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

DB row 3x10
Neutral grip chin up 3x10
Strict T2B 3x10

C. Conditioning

20 EMOM, alternating for max reps
30 seconds max cal AAB
30 seconds max burpees

D. Metcon

For time, split reps as desired
50 HSPU
50 ground to overhead (135/95)
50 T2B
50 front squat (135/95)

E. Metcon

For time
2k row
60 hand release pushups
40 thruster (95/65)

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