3/18/2020

Functional Fitness

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We’re doing more of the same. For the 100m shuttle run, measure out 25m so you'll do 2 down-back's or 4x 25m lengths. For the squat broad jumps, you'll do an air squat and then do a broad jump out of the bottom of the squat. Focus on hip extension.

A/B mandatory. Pick two from C/D/E.

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A. Strength

Tempo DL (3331) 5x3

B. Accessory

Weighted pull up 3x8
Pendlay row 3x8
Banded air squat 3x20

C. Conditioning

24 min E3MOM (8 rounds)
Run 400m

D. Metcon

4 RFT
20 cal row
20 power clean (115/75)
20 box jump (24/20)

D. Home Metcon

8 RFT
100m shuttle run (25m lengths)
20 KB Swing
20 squat broad jump

E. Gymnastics

4 RFT
21 burpees
15 GHDSU
9 L-sit pull-ups

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#cronusfit #rltw #besomebody #earnit #paytheman