Functional Fitness

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Happy Friday ladies and gents. Hope your legs are feeling recovered and ready to finish out the week. The interval piece is high volume barbell cycling work with a light barbell. Focus on smooth and consistent form on the movements to preserve your energy. Everything else is self explanatory.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Interval

16 min E4MOM (4 rounds)

20 DL (95/65), 20 front squat (95/65), 20 shoulder 2 overhead (95/65)

C. Accessory

Bottom up KB press 3x12

Banded glute bridge 3x20 (1 sec hold at top)

KB halo 3x8 ea side

Weighted hollow rock 3x20

D. Gymnastics

10 RFT

6 burpee BJ over (30/24), 30 DU

E. Work Capacity

AAB 5x50c, rest 1:1

Consistent, sustainable pace. Keep it hard

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#cronusfit #rltw #besomebody #earnit #paytheman