Functional Fitness

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Happy Friday crew. For the “gasser” in the conditioning piece, measure out a 50m length and run that length 6 times (3 times down and back) for a total of 300m.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

DB/KB deadlift 4x10

B. Accessory

Reverse hyper 3x12
BB backrack reverse lunge 3x10
Banded hip bridge (2 sec pause at top) 3x20

C. Conditioning

Run 6x300m gassers (50m lengthx6), rest walk 3:00

D. Work Capacity

25 AMRAP
1k row
21 KB DL (2x70/53)
15 KB hang clean (2x70/53)
9 KB shoulder to overhead (2x70/53)

E. Gymnastics

Accumulate 30 wall walks
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman