Functional Fitness

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Back at it. For the work capacity piece, choose a KB weight for the get ups that is challenging for you. It’s not for time, so focus on good, controlled reps.

A/B mandatory. Pick 1 out of C/D.

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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

8 rounds, not for time
Wearing 20/14 vest
100' walking lunge
10 KB Turkish get up (total, 5 ea arm)
10 burpee pullups
30 KB swing (53/35)

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