5/11/2022

Functional Fitness

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For the work capacity piece, you’ll be doing all the work with a sandbag. You’ll be doing 10 total sandbag get ups (5 each side). You can either bearhug for squats or put it on your shoulder - up to you.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. BB upright row 5x12
A1. DB lateral raise 5x15

B. Accessory

B1. BB Z-press 4x8
B1. BB RDL + shrug 4x12
B1. I/Y/T 4x8

C. Conditioning

Row/ski
6x1k, rest 1:30

D. Work Capacity

30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag over shoulder (100/60)
AAB remainder

E. Gymnastics

10 AMRAP
10 L-sit pull up
20 GHDSU
30 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman