9/19/2018

Functional Fitness

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Hump Day. Last day of training before a well deserved rest day. Nothing crazy on the program for today, but there's a lot of interval work. Pick what you need to improve on, but all the pieces are good.

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

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A. Strength

Tempo DL (2221) 5x3 @ 80%

B. Interval

4x4 AMRAP, rest 2:00

10 burpee BJO (24/20), 20 double DB front rack squat (50/35), AMRAP box step overs with DB's in remaining time

C. Gymnastics

5 rounds, rest 1:00 between rounds

AAB 20/15 cal, 1 legless rope climb + 1 leg rope climb

D. Conditioning

Row 5x1k, rest 2:00

Keep intervals within 1-2 seconds

E. Accessory

Weighted chin up 3x6

BB back rack back lunge 3x10 ea leg

Single arm landmine row 3x10 ea arm

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#cronusfit #rltw #besomebody #earnit #paytheman