INDOOR FUNCTIONAL FITNESS

 

PART 1

 

DENSITY TRAINING – Week 2

 

8:00 AMRAP of Push and Pull

Today we will be using the Bent Over Row with a :04 negative and either push ups or ring dips with a :04 negative.

Perform 3-5 reps at a time of each movement. Rotate between movements as desired.

Try to get 9-30 reps of each movement in 8min.

 

*RPE 7-8 (Keep 2-3 reps in the tank for all work sets)

 

If you did this last week and got 30 reps, let’s find a way to make the movement more challenging!  

 

 

 

PART 2

 

3 ROUNDS – FOR TIME

15 Deadlifts*

20 Bar Facing Burpees

 

L1: 225lb

L2: 155lb

L3: 115lb

L4: 75lb and 15 Burpees Per Round

 

 

HARDWARE AT HOME

 

Part 1

 

4:00 AMRAP

Push Ups with a :04 descent

*Try not to take any set to failure and shoot to accumulate 20-30 reps

 

4:00 AMRAP

Body Weight Row with a :04 descent

*Try not to take any set to failure and shoot to accumulate 20-30 reps

 

 

Part 2

 

30 – 20 – 10

Deadlifts (odd object or weights you have at home)

Burpees

 

 

 

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