Functional Bodybuilding
3 sets of:
10 front-foot elevated back step lunge – light
15 hip bridges – unweighted
12 band pull aparts in bottom of squat
Strength
Front Squat
Sport/Life:
5 @ 60%
5 @ 65%
5 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%+
*Continue to max if possible
Fundamentals:
5-5-5-3-2-1-1-1
Metcon
Sport:
10-9-8-7-6-5-4-3-2-1
KB swing 70/53
Heavy wall ball 20+/14+
Ring dips
Life:
10-9-8-7-6-5-4-3-2-1
KB swing 53/35
Wall ball 20/14
Ring push ups
Fundamentals:
10-9-8-7-6-5-4-3-2-1
Russian KB swing – choose load
Wall ball
Hand-release push up
