9/19/2022

Functional Fitness

_________________________________________________

The conditioning piece is a tough one. It’ll start off fairly easy but by minute 16-ish, 8 rounds, it’ll start to accumulate fairly quickly.

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

_________________________________________________

A. Strength

Back squat 1 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

DB bulgarian split squat 3x12 (ea leg)
BB good morning 3x10
Strict T2B 3x12

C. Conditioning

EMOM, alternating, until unable to complete
20/15 cal row
1-2-3... burpees

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
Run 200m
5 sandbag/Dball over shoulder (150/100)
8 C2BPU

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman