12/13/2019

Functional Fitness

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Friday. For the conditioning piece, find a 50m segment to run. You’ll be doing 3 “down-back’s”. Push the pace on the shuttles and rest the remainder. Everything else today is pretty straightforward. Have a great weekend

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. Deficit snatch grip DL 4x8
A1. Wall sit 4x:30s

B. Accessory

B1. Weighted pistol 3x10
B1. Strict chin up 3x8
B1. Sorenson hold 3x:30s

C. Conditioning

24 min E4MOM (6 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

5 RFT (25 min cap)

50' BB overhead walking lunge (95/65)
15 hang squat snatch (95/65)
50' BB front rack walking lunge (95/65)
15 GHDSU

E. Gymnastics

8 AMRAP

2-4-6... climb the ladder
HSPU
Front squat (135/95)
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#cronusfit #rltw #besomebody #earnit #paytheman