Functional Fitness

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Nothing fancy for today’s training. Just straightforward work. Get after it and enjoy your weekend.

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

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A. Hypertrophy

A1. BB Deadlift 5x8
A1. Weighted pistol 5x10 (ea leg)

B. Accessory

B1. Strict chin up 4x8
B1. Banded good morning 4x20
B1. Push up plank on rings 4x30s

C. Conditioning

Row/ski 8x3:00, light pull 1:00

D. Work Capacity

For time (Norwegian CF Championships workout 9)

2 rounds: 21 thruster (95/65), 21 pull-ups
2 rounds: 15 thruster (115/75), 15 C2BPU
2 rounds: 9 thruster (135/95), 9 bar MU

E. Gymnastics

5x20 burpee box jump over (24/20)
Go as fast as possible, rest 2:00 between sets

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#cronusfit #rltw #besomebody #earnit #paytheman