4/17/2024

Functional Fitness

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The metcon is a nice upper body pump chipper. Scale the bench to a weight that you can hit about 10 reps before having to break.

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

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A. Strength

Trap bar Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB Good morning 3x10
Weighted pistol 3x10 (ea leg)
Banded facepull 3x20

C. Conditioning

Run 8x400m, rest 1:00

D. Metcon

For time
30 body weight bench
into
2 rounds
80 cal row
60 KB Swing (70/53)
40 pushups

E. Interval

24 min E3MOM (8 rounds)
15/12 cal AAB
12 box jump over (24/20)
9 power snatch (115/75)

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#cronusfit #rltw #besomebody #earnit #paytheman