8/16/2023

Functional Fitness

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For the gasser, you’ll be doing 3 down and back’s of a 50m length for a total of 6x lengths. You’ll need to accelerate out of each turn to keep your speed up.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo Deadlift (X221) 5x3

B. Accessory

BB RDL + shrug 3x10
BB curl 3x12
Banded hip thrust 3x20

C. Conditioning

32 min E4MOM (8 rounds)
300m gasser (50m lengths)

D. Metcon

5 RFT
6 sandbag clean over shoulder (150/100)
12 sandbag box step over (150/100 over 24/20)
24 cal row

E. Gymnastics

10 min handstand walk work

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#cronusfit #rltw #besomebody #earnit #paytheman