9/25/2023

Functional Fitness

_________________________________________________

Happy Monday. We’ve got a couple longer pieces to choose from. The interval piece should be done at a high pace and recover between rounds - see how hard you can go and how long you can hold on.

A/B mandatory. Pick 1 out of C/D/E.

_________________________________________________

A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB front rack rear lunge 3x12 (ea leg)
BB RDL 3x10
Strict T2B 3x10

C. Conditioning

30 min E3MOM, alternating (5 rounds)
Run 400m
Row 500m

D. Metcon

For time
800m run
40 deadlifts (135/95)
600m run
30 power clean (135/95)
400m run
20 hang squat clean (135/95)

E. Interval

24 min E6MOM (4 rounds)
25 wall ball (20/14)
25/20 cal AAB
25 box jump overs (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman