“DAY 10 – FUNCTIONAL FLOW CIRCUIT”

Remember: Saturday = WLD Hike. Schedule your 30–60 min outdoor effort now. Try to bring a friend.

Please warm up accordingly.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

Today is to open up the body while staying strong. Baseline is vest-free to focus on clean range of motion. No timecap — flow with intent.

• Baseline:
  1. 5 Rounds for quality of:
     • World’s Greatest Stretch (alternating) × 12
     • Bodyweight Lateral Lunge × 8/leg
     • Push-Up to Downward Dog × 6
     • Superman Hold × 30 sec
• PLUS 1:
  1. 5 Rounds for quality of:
     •  Vest On 
     • Lateral Lunges × 8/leg (controlled tempo)
     • Push-Up to Downward Dog × 6
     • Superman Hold with Vest on Upper Back × 30 sec
• PLUS 2:
  1. Optional Strength Block (before circuit):
     • Heavy KB Deadlifts 4x12 — or Barbell Deadlifts if you have access
     • Super set with: Ring Rows × Max Reps
  2. 5 Rounds of:
     • Overhead Lunges with Vest held overhead × 10/10
     •  Vest Off Lateral Lunges × 10/10
     • Superman Hold with Vest on Upper Back × 30 sec
     •  Vest On  + Medium Weight in one arm  100m Farmer Carry (Switch side mid point (Suggested weight 53/35kg kb)

Post your level & mobility notes in the comments.