Functional Fitness

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Nothing complicated for today’s programming. Pick a challenging weight for the work capacity piece. It’s not for time, so go a little heavier and take advantage of a different stimulus.

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. DB bent over row 4x10
A1. DB Pull over 4x15

B. Accessory

B1. Strict pull-up 4x10
B1. Single arm DB push press 4x8
B1. I/Y/T 4x8

C. Conditioning

AAB for max calories
5 rounds
5 min on, 1 min light recovery

D. Work Capacity

5 rounds, not for time. Choose challenging weight on KB.

500m row
15 double KB Snatch
15 KB front squat
15 double KB push press

E. Gymnastics

15 EMOM, alternating

60 DU
5 bar MU
15 GHDSU

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