3/22/2022

Functional Fitness

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For the work capacity piece, pick a barbell weight that feels challenging, but you can do essentially unbroken for the 100 foot segments.

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

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A. Hypertrophy

A1. Trap bar deadlift 4x8
A1. Strict C2BPU 4x8

B. Accessory

B1. BB pendlay row 4x10
B1. DB reverse fly 4x12
B1. DB hammer curl 4x10

C. Conditioning

30 EMOM, alternating
15/12 cal row
10 burpee box jump over (24/20)
8 DB box step over (50/35's over 24/20)

D. Work Capacity

5 rounds, not for time

100' BB backrack walking lunge
10 DB turkish get ups
100' BB Zercher carry
10 strict T2B

E. Gymnastics

8 AMRAP

8 unbroken C2BPU

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