7/17/2023

Functional Fitness

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The “X” on tempo means explode. Focus on bar speed but don’t sacrifice your technique for a faster bar.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

For time
100/75 cal AAB
Every 1:30, including 0:00: 5 DB thruster (2x50/35's)

E. Gymnastics

10 AMRAP
2-4-6... HSPU
8 strict ring dip
40 double under

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#cronusfit #rltw #besomebody #earnit #paytheman