Functional Fitness

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Hump Day. Make sure you get after today’s training before taking off for the holidays. Nothing crazy for today, just solid work pieces.

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

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A. Strength

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

B. Metcon

12 min AMRAP

Row 250m, 20 pistols, 10 power snatch (115/75)

C. Accessory

BB banded RDL 3x10

BB front rack box step up 3x10 ea leg

Landmine single arm row 3x10 ea arm

Ring L-sit dip 3x10

D. Gymnastics

For time:30 ring muscle ups + 1 dip

Do 30 reps of 1 MU and 1 extra dip

E. Work Capacity

20 min E2MOM

AAB 20/15 cal

or Run 200m

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#cronusfit #rltw #besomebody #earnit #paytheman