Functional Fitness

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For the interval piece, you’ll be doing a 200m run into AMRAP of DB box step over’s.

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

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A. Strength

Deadlift 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Strict C2BPU 3x10
BB bent over row 3x10
Banded hip thrust 3x20

C. Conditioning

20 min E2MOM
16/12 cal AAB

D. Metcon

For time
1500m row
50 wall ball (20/14)
20 deadlifts (135/95)
750m row
50 wall ball
20 deadlifts (225/155)

E. Interval

For time
50 DB box step over (50/35 over 24/20)
2:30 work, rest 1:00 between
200m run
AMRAP box step overs

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