11/19/2019

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Functional Fitness

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Get ready for today’s upper body pump. The accessory is meant to be done as one large superset/cluster. Your shoulders are going to feel huge. For the work capacity piece, it’s meant to be heavy and hard. It’s not for time, so focus on good movements and positioning.


A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. Pull-up 4x10 (add weight if needed)
A1. Single arm bent over row 4x12

B. Accessory

B1. DB Arnold press 4x10
B1. BB Upright row 4x12
B1. I/Y/T 4x10

C. Conditioning

Row 3x2k, rest row 2:00

D. Work Capacity

6 rounds, not for time

100' sled push (AHAP)
20 Russian KB Swing (AHAP)
100' sandbag carry (AHAP)


E. Gymnastics Accessory

For time:

20 rope climbs
Every 1:00, including 0:00, 12 GHDSU

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Cronus Fit