12/7/2018

Functional Fitness

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Happy Friday. Get after today’s programming and enjoy the weekend.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Interval

4 RFT, rest 1:30

25 WB (30/20) - must be unbroken

25/20 cal row

25 air squat

C. Accessory

Banded glute bridge 3x20 (hold 2 sec at top)

Banded face pull 3x20

Sandbag bear hug squat 3x20 (150/100)

Glute ham raise 3x10

D. Gymnastics

For time: 50 DB box step overs (50/35) @ 24/20 inch box

Every 1:00 including 0:00, 5 C2BPU

E. Work Capacity

Run 6x600m, rest 2:00Negative splits

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#cronusfit #rltw #besomebody #earnit #paytheman