Functional Fitness

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Grab a buddy for today’s Suck Fest. You’ll do the workout with a 53/35 kettlebell, which has to stay off the ground. If it hits the ground, you and your partner will do a 25 burpee penalty.

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A. Strength

OHP 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Saturday Suck Fest

With a partner and a 53/35 KB. KB cannot touch the ground. Someone must hold at all times. 25 burpee penalty if KB touches ground

Run 1 mile
100 strict pull-ups
Run 1 mile
200 KB swing (53/35)
Run 1 mile
300 wall ball (20/14)
Run 1 mile
400 KB weighted lunges (total)

C. Strongman

Farmer carry 5x100' AHAP

D. Accessory

BB floor press 3x10
DB hammer curl 3x12
Banded tricep press 3x20

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#cronusfit #rltw #besomebody #earnit #paytheman