11/19/2018

Functional Fitness

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Monday’s are for the squats. Lots of good pieces to choose from today. Make sure you’re getting after these workouts before Thanksgiving and all the food. At least one of the pieces for this week will be equipment-free and able to complete at home.

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

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A. Strength

BS 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Metcon

For time:

100/75 cal row cash in

Then

3 RFT: 100 DU, 25 GHDSU, 10 squat clean (135/95)

C. Accessory

Single leg KB RDL 3x10

Banded hip thrusters 3x20 (3 second hold at top)

Strict pull up 3x10

BB Z-press 3x8

D. Gymnastics

6 RFT, rest 1:00

Run 200m, 12 HSPU

E. Work Capacity

Row/ski 10k

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#cronusfit #rltw #besomebody #earnit #paytheman