12/30/2019

Functional Fitness

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Happy Monday crew. Back to the grind. The only new thing on today’s programming is the Bird Dog’s in the accessory work. Do them very slow and controlled and really focus on bracing your core. Everything else should be things you’ve seen/done before.

A/B mandatory. Pick one from C/D/E.

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A. Hypertrophy

A1. DB Bulgarian split squat 5x12
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet cossack squat 3x10 ea leg
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

Row/ski 10k

D. Work Capacity

8 RFT (20 min cap)

3 power clean (225/155)
9 bar facing burpees
18 wall ball (30/20)

E. Gymnastics

Death by HSPU by 2's
EMOM 2-4-6.. HSPU until unable to complete in minute

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#cronusfit #rltw #besomebody #earnit #paytheman