Functional Fitness

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You’re going to alternate DT with row’s for the work capcity piece. Do NOT do the round of DT and row in the same interval.

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

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A. Hypertrophy

A1. BB deadlift 4x8
A1. BB good morning 4x12

B. Accessory

B1. Single arm bent over row 3x10
B1. Bottom up KB press 3x8
B1. Banded Paloff Press 3x20

C. Conditioning

AAB for max cals
5x5 min, rest 2:00

D. Work Capacity

30min E3MOM (10 rounds, alternating)
1 rd DT (12 deadlift, 9 hang power clean, 6 push jerk (155/105)
500m row

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