Functional Fitness

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Happy Monday crew. Hope you guys had a solid weekend. Nothing crazy on the program today. I’d recommend setting your rower straps a little loose so you can slip your feet in/out as you’ll be going in/out very often for the burpees.

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

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A. Strength

Back squat 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

BB deficit RDL 3x12
DB weighted box step up 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

Row 5k for time (30 min cap)
EMOM, 5 burpees over rower

D. Metcon

4 RFT
21 burpee box jump over (24/20)
15 squat clean thruster (115/75)
9 strict HSPU

E. Interval

The Chief
5x3 AMRAP, rest 1:00
3 power clean (135/95)
6 pushups
9 air squats

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