Functional Fitness

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For the work capacity piece, choose some challenging weights for the KB movements. You should be working for ~45 seconds each round, so use that as a gauge for how heavy you should be. For the gymnastics piece, it’s not for time, rather, for quality. Use the opportunity to build some volume.

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

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A. Hypertrophy

A1. BB front squat 4x10
A1. BB Goodmorning 4x12

B. Accessory

B1. Tempo KB Goblet squat (4242) 3x10
B1. Banded hip thrust 3x20
B2. Strict T2B 3x10
B2. Banded Paloff Press 3x20

C. Conditioning

5k row

D. Work Capacity

32 EMOM, alternating
15/12 cal AB
6 KB Turkish get up (total)
15 double KB thruster
6 strict C2BPU

E. Gymnastics

Not for time
30 deficit HSPU
30 strict HSPU
30 kipping HSPU

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