INDOOR FUNCTIONAL FITNESS

 

PART 1

 

EVERY 2:00 FOR 3 ROUNDS

Perform 5 Reps of a Snatch Grip Deadlift with a 40×0 tempo (4 sec descent)

 

 

PART 2

 

FOR TIME

30 – 20 – 10

Thrusters*

Abmat Sit Ups

 

If possible, choose one of the following options for the Thrusters:

 

Level 1: 95lbs

 

Level 2: 65lbs

 

Level 3: 35lbs

 

 

 

POST WORKOUT ACCESSORY

 

Accumulate 25 – 50 reps of either Ring Rows or Strict Pull Ups

 

 

 

HARDWARE AT HOME

 

PART 1

 

5 Sets

5 Reps of a Tempo Broomstick Deadlift

*Use :03 Down, :03 at the bottom, and :03 up. Add weight if possible!

 

 

Part 2

 

30 – 20 – 10

Jump Squats

Sit Ups

 

Part 3

 

Accumulate 25-50 TRX Bodyweight Rows or Sheet Rows in as few sets as possible.

 

 

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