5/24/2021

Functional Fitness

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Back to the grind. A long conditioning piece today along with a longer work capacity piece. Enjoy

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

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A. Hypertrophy

A1. DB Bulgarian split squat 5x12
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet cossack squat 3x10 ea leg
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

Row/ski 10k

D. Work Capacity

8 RFT

3 power clean (225/155)
9 bar facing burpees
18 wall ball (30/20)

E. Gymnastics

Death by HSPU by 2's
EMOM 2-4-6…

HSPU until unable to complete in minute

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#cronusfit #rltw #besomebody #earnit #paytheman