Functional Fitness

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Straightforward programming today. For the interval piece, scale down the ground to overheads so that you can finish each round with about 1:00 left to rest between intervals.

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

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A. Oly

Snatch complex (SN + 2 OHS) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

Row/ski for max cals
3x10 min, light pull 3:00

D. Interval

25 min E5MOM (5 rounds)
400m run
10 ground to overhead (135/95)
10 bar facing burpees

COVID alternative

25 min E5MOM (5 rounds)
400m run
10 devils press (50/35)
10 burpees over DB

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

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