30 Day Functional Workout Plan

Day 1

10 minute Row, Air Bike, SkiErg, Jog @ Easy Pace


3 rounds of a 6-way BB Complex @ 45–95 lbs

  • 6x Deadlift
  • 6x Row
  • 6x Hang Clean
  • 6x Front Squat
  • 6x Back Squat
  • 6x Push Press
  • 6x Push-ups

Then 30-20-10 reps of:

  • Back Squat @ 35% 1 rep max 
  • Ring Push-ups


  • Cool Down – Post-workout cooldown/recovery speeds short-term and long-term recovery compared to not cooling down. Moving is preferable to static stretching because it assists circulation so the heart doesn’t have to do all the work on its own. Do a low-impact activity like cycling, rowing, or walking for 10-20 minutes.
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