10/17/2018

Functional Fitness

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Get after today’s training and enjoy the day off tomorrow.

A/D/E mandatory. Choose B or C based on weaknesses and time.

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A. Strength

DL 5x8 @ 75%

B. Metcon

4 RFT

Run 400m, 15 thrusters (95/65), 9 HSPU, 3 muscle ups

C. Gymnastics

15 EMOM, alternating

20 pistols, 25' HSW, 6 bar muscle up

D. Conditioning

Ski or row 10x500m, rest 1:00

E. Accessory

KB Windmill 3x10 ea arm

BB banded RDL 3x10

Weighted chin up 3x6

Weighted GHDSU 3x15 superset back extension 3x15
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#cronusfit #rltw #besomebody #earnit #paytheman