Functional Fitness

_________________________________________________

Happy Tuesday. A lot of good pieces today. The only change will be on the assault bike intervals. Instead of consistent efforts, we’re concentrating on intensity - somewhere in the 90% range. Your times will drop naturally as the rounds progress.

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

_________________________________________________

A. Oly

SN 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%

B. Interval

8 rounds, rest 1:00

10 shoulder to overhead (115/75), 50 DU

C. Accessory

Bottom up KB Press 3x12

Single arm KB overhead lunge 3x10 ea leg

Pendlay row 3x10

I/Y/T 3x10

D. Gymnastics

8 AMRAP

1-2-3... bar MU, power snatch (135/95)

E. Work Capacity

20min E2MOM (10 rounds)

AAB 20/15 cal

High intensity intervals (around 90% effort). Don't worry about repeatable efforts - keep intensity high. Rounds will drop naturally

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman