Functional Fitness

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Get after training today. Lot’s of options to choose from. The metcon today will be focusing on cycling movements at a high pace, so take advantage of the rest time between sets. Everything else is pretty straight forward.

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

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A. Strength

Touch and go deadlift, 10/8/6/4/2

Ascending weights (roughly 65/75/80/90/95%)

B. Strength

Push press 6x3@70-75%

C. Metcon

4 AMRAP
15 box jump overs, 12 push press (95/65), 9 T2B
Rest 3 min
4 min max cal row
Rest 3 min
4 AMRAP
20 cal AAB
20 WB (20/14)
20 KBS (70/53)
Rest 6 min and repeat

D. Interval

16 E4MOM (4 rounds)

2 pegboard ascents
10 DL (315/225)
10 HSPU
100 DU

E. Accessory

Strict ring muscle up 5 sets of 80% effort

Bench cluster - 7x3@60%, rest 30s between sets

L-sit pull-up 3x8
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#cronusfit #rltw #besomebody #earnit #paytheman