Functional Fitness

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Straightforward work today. Keep in mind that the AAB conditioning piece is 25 minutes long, so your 30 second sprints will add up.

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

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A. Hypertrophy

A1. Pendlay row 5x10
A1. Weighted chin up 5x8

B. Accessory

B1. BB Z-press 4x8
B1. DB floor press 4x8
B1. I/Y/T 4x8

C. Conditioning

25 min AAB
:30s hard, :30s recovery

D. Work Capacity

4 RFT
20 hang power Snatch (75/55)
20 burpees
Run 400m
20 pullups
20 thruster (75/55)

E. Gymnastics

8 AMRAP

3 unbroken MU (bar or ring)

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#cronusfit #rltw #besomebody #earnit #paytheman