7/29/2020

Functional Fitness

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For the conditioning piece today, hit each sprint as hard as you can. Your power output will slowly drop over the 12 rounds, but that’s to be expected. Rest as needed, but try not to exceed 1 minute. The interval piece is a long AMRAP, so hit each round at a steady pace and really take advantage of that rest period.

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

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A. Strength

Deadlift 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

Pendlay row 3x8
Parallete L-sit flutter kick 3x20 (2 count)
I/Y/T 3x10

C. Conditioning

12 rounds, rest as needed between (no more than 1 min)
15/12 cal AAB sprint (AFAP)

D. Interval

30 AMRAP, rest 1:00 between rounds
400m run
10 burpee pull-ups
10 thruster (95/65)
10 devils press (50/35)

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