10/8/2018

Functional Fitness

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Happy Monday. We’re back at it for our 2nd week of volume. We’re slowly increasing the reps, so make sure you are properly warming up and doing recovery work. You WILL be sore the next couple weeks in our volume phase.

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

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A. Strength

BS 4x12 @ 70%

B. Interval

6 RFT, rest 1:00 between rounds

7 squat snatch (135/95), 5 HSPU, 3 MU

C. Gymnastics

15 EMOM, alternating

15 HSPU, 15 GHDSU, Run 200m

D. Aerobic conditioning

Swim 1 mile for time

E. Accessory

BB RDL 3x10

L-sit rope climb 3x1

Weighted pistols 3x8

Parallete L-sit flutter kick 3x20 ea leg

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#cronusfit #rltw #besomebody #earnit #paytheman