Functional Fitness

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Happy Friday. For the conditioning piece, hit each minute as hard as you can and try and hold on. The metcon is a long grinder, so keep moving. The interval piece should be done in ~3-3:30 time frame for each round.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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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

Strict C2BPU 3x8
Band pull apart 3x20
Strict T2B 3x10

C. Conditioning

For time
300 cal AAB
1 min on/1 min off

D. Metcon

10 rounds for time
12 KB swing (70/53)
8 KB Box step over (70/53 over 24/20)
4 wall walk

E. Interval

25 min E5MOM (5 rounds)
18/15 cal row
18 back squats (from ground, 155/105)
18 bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman