Functional Fitness

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Happy Friday. All the pieces today are pretty straightforward, just get after it and crush some work and volume.

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

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A. Hypertrophy

A1. BB deadlift 5x12
A1. Weighted box step up 5x10 ea leg

B. Accessory

B1. BB banded Pendlay row 4x8
B1. DB Z-press 4x8
B1. Banded Paloff press 4x20

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal AAB

D. Work Capacity

20 AMRAP

1-2-3... burpee box jump over (30/24)
2-4-6... DB thruster (50/35)
50 DU

E. Gymnastics

.5 Murph (partition as needed)

Run 800m
50 pullups
100 pushups
150 air squats
Run 800m

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#cronusfit #rltw #besomebody #earnit #paytheman