9/10/2018

Functional Fitness

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Happy Monday. We're continuing our long aerobic Monday pieces with a 10k row. Figure out a strategy beforehand whether it's negative splits, keeping a constant pace, increasing/decreasing stroke count, etc. 

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

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A. Strength

Tempo BS (3331) 5x3 @ 75%

B. Interval

5 RFT, rest 1:00 between rounds

20/15 cal AAB, 10 C2BPU, 10 squat clean thruster (115/85)

C. Gymnastics

8 min AMRAP

4 Unbroken Muscle ups

D. Aerobic conditioning

Row 10k for time

E. Accessory

BB Good morning 3x10

BB Front rack box step up 3x10 ea leg

Tabata Hollow rock, rest in hollow

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#cronusfit #rltw #besomebody #earnit #paytheman