12/27/2019

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Functional Fitness

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Friday Funday. For the DB burpee box step overs in the work capacity piece, you’ll do a burpee on a pair of DB’s then do a step over with it - lots of fun

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. Trap bar deadlift 4x12
A1. Banded good morning 4x20

B. Accessory

B1. Weighted box step up 4x8 ea leg
B1. V-up 4x20
B1. Tempo reverse hyper (3531) 4x8

C. Conditioning

Run 2x 1.5 miles, rest 5:00
Pace at 2 mile pace

D. Work Capacity

5 RFT (20 min cap)

10 DB Burpee box step over (50/35's)
10 bar MU
10 wall walks

E. Gymnastics

For time:

50-40-30-20-10
Air squat
Abmat sit up

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Cronus Fit