Functional Fitness

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Monday’s here and it’s time to get back into training. For the strength piece, start out roughly 75% of your 1RM and add approx 5-10 lbs each minute without sacrificing form. Stop when you get to a heavy double. On the interval piece, your rest periods will be on the rower. The goal is to maximize the total meters on the rower. Use this time to figure out pacing for bigger sets.

A/B/E mandatory. Choose C or D based on weaknesses and time.

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A. Strength

EMOM 2 back squats, start around 75% and add 5-10 lbs each minute.

Work up to heavy double without sacrificing form

B. Metcon

15 AMRAP

20 alternating DB Snatch (50/35)
15 box jump over (24/20)
10 C2BPU

C. Interval

16 min E4MOM (4 rounds)

21 thruster (95/65), 21 pull-ups

Row max cal in remaining time (rest row)

D. Gymnastics Accessory

One max set of HSPU, rest 5:00

Then, for time:

5 rounds of 50% max set
Row 250m as rest

E. Accessory

Single leg KB RDL 3x10

Pendlay row 3x10

Strict T2B 3x10

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