Func%onal Bodybuilding
Welcome to OPEX Func%onal Bodybuilding Bodybuilding has long been associated with muscle bulk and an inability to move. The term func:onal, meanwhile has been linked to its opposite, to movement, specifically one that transfers posi:vely into a sport, ac:vity or physical goal. It’s easy to see then why Func:onal bodybuilding may at first seem like an oxymoron. Func:onal bodybuilding, however is really just the bringing together of those two ideas. When bodybuilding meets func:on you get the discipline, the science, the reps, sets, tempo and more: a powerful tool to look good naked, decrease pain and improve energy and performance. In the pages to come this guide will introduce you further to Func:onal bodybuilding, outlining its benefits and to whom, how to introduce it into your training and more specifically, how we’ve successfully used it at OPEX Fitness to train compe::ve fitness athletes. A sample 4-week workout program designed by Head Coach, Mike Lee wraps up the guide. Mike was responsible for introducing Func:onal bodybuilding to his client, Marcus Filly, following the 2016 Cross Fit Games and GRID season, with good results. As Marcus himself wrote: “By switching up my training, my coach has allowed my body to heal, build strength, and become energized and excited again.” We hope The OPEX Fitness Guide to Func:onal Bodybuilding For the Sport of Fitness, encourages you to see the benefits of introducing, where appropriate, structural-based body building ac:vi:es into your training.
The Benefits of Func%onal Bodybuilding and Where to Begin There are there big reasons to introduce Functional bodybuilding into your training program namely: • • •
To improve efficiency of movement As preparation for the dynamic contractions prevalent in the sport of fitness To illicit metabolic response
That said, it should be recognized that as with any fitness prescription, it can’t be broadly and thoughtlessly introduced. For you to reap the full benefit of Functional bodybuilding you must already possess a certain base level of muscle endurance. Should you not we suggest full body, isolated resistance training, three times a week to improve your core control. For example:
MON
TUES
WED
THURS
FRI
Full body Squat Bend Push Pull Core
Bike x 30 mins (MAP 10)
Full body Squat Bend Push Pull Core
Walk x 60 Full Body mins Squat (MAP 10) Bend Push Pull Core
SAT
SUN
Hike x 60 mins (MAP 10)
Day off
When your muscle endurance capabilities have progressed you can begin Functional bodybuilding proper. Start by introducing lower and upper body splits, four times a week. For example: MON
TUES
Tempo Squat Upper Accumulation body (Isolation) push/pull Eccentric Core
WED
THURS
FRI
Day off
Bend Upper Accumulation body Isolation push/pull Core
SAT
SUN
MAP 10 Hike in the sun
When your muscle endurance capabilities have progressed you can begin Functional bodybuilding proper. Start by introducing lower and upper body splits, four times a week.
How Functional Bodybuilding Fits into Your Broader Training Whether you’re just beginning or more advanced when it comes to muscle endurance, it’s important to appreciate that the above principles are broad. Best practice would see you look at how this work fits into your over-all fitness plan and goals. This comes down to understanding what contractions you’re undertaking in your strength training and how they compliment (or not) any other training you’re doing. In an ideal world, for strength work to be truly functional it should have a bias so it can be carried over to whatever you wish to accomplish; be that to prepare for dynamic contradictions in the sport of fitness, or the improvement of movement or metabolic capacity. To give you a sense of how Functional bodybuilding might fit into a broader training plan, a year for an athlete in the sport of fitness might look like this:
March: CrossFit Open 2017
April: Recover May/June: Resistance training, strict gymnastics and easy aerobic work (MAP 8-10)
July/August: Resistance training with tempo (including: eccentric and isometric), plus aerobic work (MAP 7: cyclic and monostructural)
August/ September: Functional bodybuilding, strict gymnastics, aerobic work (mixed MAP work), begin build and alactic
October/ November: GPP, Str, Sp, Sp Str, MAP work continued, LP and MF begin
December/ Peak January: TNG BB work, Abs strength, SPP (sport specific preparedness ), LP to LE
March 2018: CrossFit Open 2018
Func%onal Bodybuilding for the Sport of Fitness Since 1999 and the founding of OPEX Fitness (formerly OPT) James FitzGerald has been inves:ga:ng ways of using strength training to create the structure necessary to compete in the sport of fitness in a strong and healthy manner. As a former compe:tor himself, James had good results introducing Func:onal bodybuilding into his offseason training, allowing his brain and body to develop the necessary strength, tendon and joint requirements to stay healthy throughout compe::on. In the 4 week template that completes this eBook, Mike Lee draws and builds on James’ work, plus his own experience of training athletes for the sport of fitness. It’s important to remember the template is for illustra:ve purposes only and to get the most from func:onal body building a program should be designed to meet your individual fitness requirements. Use the template then, as a way of learning how different strength movements can facilitate specific aspects of performance for athletes with an advanced training age. To learn more about how Func:onal bodybuilding can compliment your training and how an OPEX Fitness Coach would work with you to bring this about, book a consult with our Remote Coaching Advisor now.
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DAY 1 AM
PM
AB 45 min @MAP 10 pace + 5 sets movement based: 20 sec wall facing HS hold 12 step ups – 18” 24 single unders
A) Single leg glute bridge hold; 30 sec/leg x 4; rest 30 sec b/t legs B) Reverse Hyper: 8-10 x 3; rest as needed C) Back Squat @22X1: 5 reps @75-80% x 5 sets; rest 3-5 min D) RNT Rev Lunge: w/DB's; 8-10/leg x 3; rest 2 min E) 3 sets: 10 DB RDL @3111 – straps okay 20m sled push – HEAVY and GRINDER based 30 sec jump lunges rest walk 3 min
DAY 2 AM
PM
Row 30 min @MAP 10 pace – SLOW and talking based + 5 sets: 10 cable paloff press/side 30 sec ring FLR 20m bear crawl – perfect movement
A) 5 sets: 10 OH with BB only @3311 45 single unders AB 2 min – MAP 10 rest walk 100m B) BTN strict press @4112; 6,6,4,4; rest 2-3 min C1) Single-arm Half Kneeling Bogoms Up KB Press: 6-8/arm x 4; rest 1 min C2) SA KB FR walk: 20m/arm x 4; rest 90 sec KEEP your torso jght and sustain midline, NO rotajon D1) 1-arm DB Bench Press: @2121; 6-8/arm x 3; rest 1 min D2)DB cross body snatch: 6-8/arm x 3; rest 90 sec E) NFT: 30m SA FW - SUSTAIN torso NO rotajon – heavy/hand Elevator ring dip – 2 sec pause at each posijon – top, middle and bogom rest walk 1 min x5
DAY 3 AM
PM
Walk 60 min in sun
Swim 45-60 min – MAP 10 pace, EASY and sustained
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DAY 4 AM
PM
Run 30 min @2 hour pace – SLOW and EASY + Hip flow 10 min + Gymnasjcs play 15 min
A) Turkish get up; 2-3/arm x 4; rest 2 min B) Quadruped hip extension: 5 sets - holding 15 sec/side C1) RNT Rev Lunge: @3111; 8-10/leg x 3; rest as needed C2) Reverse Hyper: 12-15 x 3; rest as needed D) Front Squat @22X1; 5,4,3,5,43; rest 3-5 min – increase wave from second set E) Snatch RDL: @31X0; 6-8 x 4; rest as needed Get heavy with straps F) NFT: 10 goblet squat - HEAVY- 3 sec pause at bogom rest 15 sec 1 min FLR on rings rest 15 sec 30 sec Sorenson hold – weighted if possible rest 90 sec x5 G) Windshield Wiper: 20,20,20,20; rest as needed – BB on the floor
DAY 5 AM
PM
A1) Half Kneeling KB Bogom's Up Press: 6-8/arm x 3; rest 15 sec A2) SA FW x 20m/arm; rest 15 sec – Work on packing the scap, keep modaterate A3) Star Plank: 30 sec/side; rest 15 sec A4) Single arm KB FR walk: 20m/arm; rest 1 min REALLY keep midline engaged and on B) Quadruped Elbow to Knee, Cross Body: 10 reps/side x 3; rest as needed C) AB 5 min @80% Aer – SUSTAINED pace Rest slow spin @40RPM 3 min x6 - GOOD high sustainable aerobic work + EASY jog 10 min – MAP 10 pace EASY
A) Thoracic rotajon; 12/side x 3; rest as needed B) 10 min EASY movements: Row 250m 5 push ups 15 sec chin over bar hold C1) SA DB Z Press: 6/arm x 4; rest 30 sec – sustain and upright torso posjon C2) Double KB power row: @2113; 6-8 x 4; rest 90 sec D1) Swiss ball alternajng DB chest press: @2111; 6-8/arm x 3 rest as needed D2) Strict CTB pull up: 3.3.3.3 x 3; rest as needed FEEL this out, work on engaging the low trap and lats TURN off upper trap E) 5 sets: 30m bear crawl 36 heavy rope DU FR Yoke walk 20m rest walk 2:00: F) AB 20 min @60% EASY Aer pace, cool down
DAY 6 AM
PM
5 sets: 6 Goblet squat @3311 Run 200m – light jog 20m sled push – light load MARCH – 45 degree angle Row 15 cals Rest walk 2 min + AB 15 min @MAP 10 Row 15 min @MAP 10
A) Seated Box Jump: 5,5,5,5,5; rest as needed B) Hang power snatch from blocks; 4,3,2,4,3,2,4,3,2; rest as needed – SPEED based, bar at just above knee C) 6 sets @80% aer – This means consistent effort Row 500m @1:52 pace 8 axle bar DL – done in all single – TOUGH AB 15 cals – 65 RPM 8 pHSPU – 3 sec controlled lower Rest walk 2 min - record split jmes
DAY 7 AM
PM
Hike 90 min – Unplugged, SUN, EASY terrain, breath and move
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DAY 8 AM
PM
AB 50 min @MAP 10 pace + 5 sets movement based: 10 sec free standing HS hold 20m bear crawl 10 step ups – 20” 20m crab walk
A) Glute bridge @10X4; 8-10 x 3; rest 2 min – LOW load ac:va:on based B) Single leg reverse hyper; @3112; 4-6/leg x 3; rest 2 min C) Back Squat @22X1: 4 reps @80% x 6 sets; rest 3-5 min D) Axle bar FR reverse lunge from plakorm 2”; 8-10/leg x 3; rest 2 min E) 3 sets sustained effort: 12 GH back extensions @2113 rest 30 sec 30m reverse sled drag – HEAVY and GRINDER based rest 30 sec 30 sec amrap jump squats – BB only 45# rest walk 3 min
DAY 9 AM
PM
Row 35 min @MAP 10 pace – SLOW and talking based - every 5 min get off and complete 1 wall walk to 20 sec wall facing HS hold + 5 sets: 10 cable paloff press/side 30 sec side plank/side 20m seated sled drag face pull – LOW load work on elbows high and to the face
A) 5 sets: 10 shoulder taps against wall 30 sec top of dip hold – EXTERNALLY rotate Row 2 min – MAP 10 rest walk 100m B) BTN strict press @4112; 5,5,5,3,3,3; rest 2-3 min C1) Single-arm half kneeling Arnold press @2112; 6-8/arm x 2, 4-6/arm x 2; rest 30 sec C2) SA KB FR walk: 20m/arm x 4; rest 2 min KEEP your torso jght and sustain midline, NO rotajon D1) 1-arm DB Bench Press: @2121; 6-8/arm x 3; rest 1 min D2) Single arm ring row @2112; 6-8/arm x 3; rest 2 min E) NFT: 50m HEAVY FW – handles if possible L sit x 45 sec 30 banded tricep kick downs, 1 sec pause at bogom rest walk 1 min x4
DAY 10 AM
PM
Walk 75 min in sun
Swim 45-60 min – MAP 10 pace, EASY and sustained
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DAY 11 AM
PM
Run 35 min @2 hour pace – SLOW and EASY + 10 min – work on ankle mobility 10 min – work on hip stability/core engagement in supine posijons + Gymnasjcs play 15 min – implement FUN low intensity skills
A) Turkish sit up; 4-6/side x 3; rest as needed B) Quadruped hip extension: 5 sets - holding 15 sec/side C1) Yoke FR hold x 45 sec; rest as needed – REALLY focus on core engagement and sustaining posijon using glutes and midline C2) Reverse Hyper: @2112; 10-12 x 3; rest as needed D) Front Squat @22X1;4,3,2,4,3,2; rest 3-5 min – increase wave from second set E) Clean RDL: @31X0; 6-8 x 4; rest as needed Get heavy with straps F) NFT: 10 GH raise @31X0 rest 30 sec 10 slide board body saw rest 30 sec 1 min wall sit – holding 2 KB in FR – 1.5pd/h rest 90 sec x4 G) Row 3k @EASY PACE
DAY 12 AM
PM
A1) Standing KB bogoms up press (holding off KB in FR): 6-8/arm x 3; rest 15 sec A2) Side plank rotajons; 30 sec/side x 3; rest 15 sec A3) OH yoke walk x 30m; rest 90 sec – LIGHT load and sustain that OH posijon B) Quadruped Elbow to Knee, Cross Body: 10 reps/side x 3; rest as needed C) AB 5 min @80% Aer – SUSTAINED pace Rest slow spin @40RPM 3 min x7 - INCREASED volume, sustain pace and hold – THIS needs to remain consistent and aerobic - GOOD high sustainable aerobic work + EASY jog 10 min – MAP 10 pace EASY
A) Thoracic rotajon; 12/side x 3; rest as needed B) 10 min EASY movements: Run 100m shugle 6 ring push ups AB 10 cals – Low RPM Elevator chin up hold – 10 sec top, 10 sec mid, 10 sec hang C1) DB Z press @3112; 6,6,4,4; rest 30 sec C2) 3 point row @2112; 8,6,8,6/arm; rest 90 sec D1) Single-arm incline semi supinated chest press @40X0; 6-8/arm x 3; rest 30 sec D2) Strict chest to bar pull up @1112; amrap in 1 min; rest 2 min – FOCUS on hold at top and lower E) 4 sets: 2 RC – 15’ – MUST lower ONLY legless 20m SA FR, SA OH KB walk 10 strict TTB 20 push ups @1010 rest walk 2:00: F) AB 20 min @60% EASY Aer pace, cool down
DAY 13 AM
PM
5 sets: 10 OHS @6611 Row 200m
A) High box jump from seated posijon; 3,3,3,3,3,3; rest as needed B) Hang power clean from blocks; 4,3,2,4,3,2,4,3,2; rest as needed – SPEED based, bar at just above knee C) 6 sets @80% aer – This means consistent effort: AB 15 cals – sustained pace 20 jump lunges – Plate OH – 25# rest 2 min 10 sand bag ground to OH 20m sled push – Speed based rest 2 min
Row 15 cals Rest walk 2 min + AB 15 min @MAP 10 Row 15 min @MAP 10
DAY 14 AM
PM
Hike 90 min – Unplugged, SUN, EASY terrain, breath and move
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DAY 15 AM
PM
AB 60 min @MAP 10 pace + 5 sets movement based: 30 sec elevator ring FLR – 10 sec top, 10 sec half way, 10 sec bogom 12 step ups – 24” 30 sec wall facing HS hold 24 banded pull through – tough band
A) SL good morning @3111; 6-8/leg x 3; rest as needed – LOW load and perfect reps, mechanics based B) Overhead squat @6611; 4 reps x 4 sets; rest as needed – ONLY BB – SKILL based, sit at bogom and work on showing armpits C) Back Squat @22X1: 3 reps @80-85% x 7 sets; rest 3-5 min D1) Double KB FR lunge @1010; 8-10/leg x 3; rest 30 sec D2) Paused hip extensions @2113; 8-10 x 3; rest 2 min E) 3 sets sustained effort: 50m butchers sled push – 45 degrees angle and upright, MARCH and drive legs – Make this GRINDY rest 15 sec Amrap 1 min – WB – HEAVY load rest 15 sec rest 30 sec 50m HEAVY reverse sled drag – working on heal toe, low hips rest walk 2:30
DAY 16 AM
PM
Row 20 min @MAP 10 rest walk 800m Row 20 min @MAP 10 - every 5 min get off and complete 3 seated rope pulls/arm + 35 single unders + 5 sets: 20m bear crawl – PERFECT – core work 15 sec ring star plank/side 10 banded paloff press/side 30 swimmer kicks
A) 5 sets: AB 2 min @MAP 10 7 toes to rings strict 7 ring push ups 20 russian twists rest walk 200m B) BTN strict press @4112; 4,4,4,2,2,2; rest 2-3 min C1) Swiss ball arnold press @2112; 4-6/arm x 4; rest 30 sec C2) Axle bar pendlay row @1113; 12,10,8,6; rest 2 min D) Emom 12 min min 1 – Ring dips strict amrap set in 30 sec @2211 min 2 - Strict chest to bar hold x 20-30 sec E) NFT: 10 bent over DB fly – 2 sec pause at top, pinky up 1 min ring FLR – External rotajon SA banded tricep extensions x 12/arm rest walk 1 min x4
DAY 17 AM
PM
Walk 90 min in sun
Swim 45-60 min – MAP 10 pace, EASY and sustained
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DAY 18 AM
PM
Run 40 min @2 hour pace – SLOW and EASY - aqer 20 min stop and complete 2 min RKC plank + 2 min HS hold + 10 min – work on ankle mobility 10 min – work on hip stability/core engagement in supine posi:ons + Gymnas:cs play 15 min – implement FUN low intensity skills
A) Yoke walk – 20m back rack, 20m OH, 20m FR – MODERATE load x 4 sets; rest as needed – warm up based B) Quadruped hip extension: 5 sets - holding 15 sec/side C1) Duck walk with KB’s FR x 20m; rest 30 sec - Stay upright and work on perfect mechanics C2) SL RDL – with low load; 6-8/leg x 3; rest 90 sec D) Front Squat @22X1; 3,3,3,2,2,2; rest 3-5 min – building sets E) Emom 12 min min 1 – Sled drag sprint x 20m – MODERATE, work on terminal knee extension min 2 – GH raise x 6 + 15 sec Sorenson hold on last rep F) NFT: 10 DB HSC - 2 sec pause at botom – tough load rest 30 sec 12 ring body saw rest 90 sec x4 G) AB 20 min @MAP 10
DAY 19 AM
PM
A1) Half kneeling KB clean to OH press; 6-8/arm x 3; rest 30 sec A2) Quadruped Elbow to Knee, Cross Body: 10 reps/side x 3; rest as needed B) Ring face pulls; 10,10,10; rest as needed – High elbows C) AB 3 min @85% Aer – SUSTAINED pace Rest slow spin @40RPM 90 sec x6 - INCREASED intensity, sustain pace and hold – THIS needs to remain consistent and aerobic - GOOD high sustainable aerobic work + EASY jog 10 min – MAP 10 pace EASY
A) Thoracic rotajon; 14/side x 3; rest as needed B) 10 min EASY movements: Row 150m - LOW damper – move blood 10 elevator push up – pause 3 places SA ring hang x 15 sec/arm C1) Z press @2112; 12,10,8,6; rest 30 sec C2) DB high row @1112; 6-8/arm x 4; rest 2 min D1) DB neutral grip swiss ball bench press @4211; 6-8 x 3; rest 30 sec D2) Mulj grip pull up cluster; 3.3.3.3 x 3; rest 90 sec – wide grip, neutral grip, narrow grip, medium grip E) 3 sets: 1 LLRC 25’ HS walk 30m hand over hand sled pull – strongman style rest 1 min 8 pHSPU – 3 sec lower 45 weighted DU Rest walk 2:00 F) AB 20 min @60% EASY Aer pace, cool down
DAY 20 AM
PM
5 sets: 5 SL box jump to low box rest as needed + 5 sets: 20 sec L sit 20 sec Sorenson hold rest as needed + AB 20 min @MAP 10 Row 20 min @MAP 10
A) Speed jump squat with empty barbell; 2 reps – Emom 10 min – LOW load work on ver:cal extension B) Hang power snatch from blocks; 3,2,1,3,2,1,3,2,1; rest as needed – SPEED based, bar at just above knee C) 6 sets @80% aer – This means consistent effort: Yoke walk 15m 8 elevator double KB FR squat – ½ way, full squat Rest 2 min FW 50m – AHAP 15 banded Russian KBS – tough hips back rest 2 min
DAY 21 AM
PM
Hike 60 min – Unplugged, SUN, terrain more difficult, unloaded
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DAY 22 AM
PM
AB 40 min 5 min @55 RPM 5 min @40 RPM + 5 sets movement based: 20 sec L sit on rings 10 jump lunges Sled drag pull through x 12 20 sec SL wall sit/leg
A) Wide leg good morning @4111; 6-8 x 3; rest 2 min – LOW load, acjvajon based B) Axle bar OHS @6611; 4 reps x 4 sets; rest as needed – Different grip, sustain posijons, work on keeping load OH on top of musculature C) Back Squat @22X1: 2 reps @85-90% x 9 sets; rest 3-5 min D) Sjff Legged DL @4121; 8-10 x 3; rest 2-3 min E) 4sets sustained effort: 12 SA SB OH lunges/leg – Moderate load sustain core and lock out OH rest 30 sec 50m trap bar FW – tough load rest 30 sec SL wall sit holding KB in opposite arm FR rest 30 sec 10 ring body saw rest walk 3 min
DAY 23 AM
PM
Row 10k @MAP 10 - every 1k complete: 3 wall walks + 10 sec wall facing HSPU hold 5 reps elevator ring row – feet elevated, pause at top middle and bogom + Cool down 15 min
A) 5 sets: 8 push ups @2211 20m crab walk Ski 2 min @MAP 10 pace rest walk 200m B) BTN strict press @4112;3,3,3,1,1,1; rest 2-3 min C1) Double KB PP press (holding KB in FR posijon); 6-8/arm x 4; rest 30 sec C2) DB power row @11X2; 10,10,8,8; rest 2 min D) 4 sets: Amrap set of strict dips @1010 – once tempo broken terminate 10 strict ring pull ups rest 2 min E) NFT: SA cable fly x 10/arm – sustain midline Weighted side plank – holding 15# in off hand x 30 sec/side Banded tricep extension x 30 rest walk 1 min x4
DAY 24 AM
PM
Walk 90 min in sun
Swim 45-60 min – MAP 10 pace, EASY and sustained
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DAY 25 AM
PM
Run 30 min @ 2 hour pace - 15 min – focus on technique - 15 min focus on breathing and relax + Run 15 min @MAP 10 – combine all + 10 min – work on ankle mobility 10 min – work on hip stability/core engagement in supine posijons + Gymnasjcs play 15 min – implement FUN low intensity skills
A) BB OH duck walk x 30m; rest as needed x 4 B) Quadruped hip extension: 5 sets - holding 15 sec/side C1) FR axle bar hold with bar in palm; HEAVY x 45 sec; rest 30 sec C2) Banded pull through; 30,30,30; rest 1 min D) Front Squat @22X1; 2,2,2,1,1,1; rest 3-5 min – building sets E) GH hip extension – Loaded @2113; 10-12 x 3; rest 2 min – SUSTAIN tempo F) NFT: 5 DB lunges – HEAVY 5 DB FS 5 DB reverse lunges 5 DB RDL rest 30 sec Slide board pike ups x 12 rest 90 sec x4 G) AB 20 min @MAP 10
DAY 26 AM
PM
A1) HS taps; 10/side x 4; rest as needed A2) Quadruped Elbow to Knee, Cross Body: 12 reps/side x 3; rest as needed B) 5 sets: 10 serratus wall slides 12 cable face pulls C) AB 3 min @85% Aer – SUSTAINED pace Rest slow spin @40RPM 90 sec x7 - INCREASED volume, sustain pace and hold – THIS needs to remain consistent and aerobic - GOOD high sustainable aerobic work + EASY jog 10 min – MAP 10 pace EASY
A) 10 min EASY movements: Row 150m - LOW damper – move blood 3 strict ring MU – 2 sec pause in catch 20m OH walk – 2 KBs SA ring row hold x 15 sec/side C1) DB press seated @30X0; 10,8,8,6; rest 1 min C2) Pendlay row @1113; 8,8,6,6; rest 2 min D) Emom 12 min min 1 – Incline CGBP x 3-5 – tough load min 2 - Strict CTB pull up wtd. X 3-5 – tough load E) 12 min GRINDER effort 1 RC – 15’ 4 wall walks 8 strict KTE 32 weighted DU 50m HEAVY sled drag reverse F) AB 20 min @60% EASY Aer pace, cool down
DAY 27 AM
PM
10 agempts – Find a max verjcal jump rest as needed + 5 sets: 20 sec top of MU L sit 20 step ups – movement based EASY rest as needed + AB 20 min @MAP 10 Row 20 min @MAP 10
A) BB speed work 10 min – Work on perfect mechanics and rhythm with all BB based movements B) Hang power clean from blocks; 3,2,1,3,2,1,3,2,1; rest as needed – SPEED based, bar at just above knee C1) 5 Tng Clean pulls with straps – 80-85%; rest 60 sec C2) 20 BB jump squats - only BB; rest 3 min D) 3 sets: 5 SA KB OHS – R/L Rest 30 sec 30m double KB rack duck walk – tough/arm Rest 1 min 10 GH hip extensions – FAST with 45# rest 2 min + 15 min EASY cool down
DAY 28 AM
PM
Hike 60 min – Unplugged, SUN, terrain more difficult, unloaded
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