9/29/2023

Functional Fitness

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Happy Friday. The metcon is a on the shorter end, which means you should push harder. For the interval piece, your goal is to get as many cals as you can on the bike. You’ll do 8 HSPU’s before getting onto the bike. If you can’t do 8 HSPU’s unbroken consistently, scale down the reps. You should be able to hit them unbroken until the 6th round-ish.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

Single leg RDL 3x12 (ea leg)
Strict C2BPU 3x10
Banded facepull 3x20

C. Conditioning

Run 3 sets of 400m-800m-400m, rest 1:00 between distances, rest 5:00 between sets

D. Metcon

10 AMRAP
3-6-9...
C2BPU
DB Thruster (50/35's)

E. Interval

10 rounds for max cal, 1 min on/1 min off (20 min)
8 strict HSPU
AMRAP cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman