Functional Fitness

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Nothing crazy for today’s programming. The work capacity piece is all about the kettlebell. Keep moving and keep the pace manageable.

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

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB Bent over row 4x12

B. Accessory

B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 2:00 between

D. Work Capacity

5 rounds, not for time
100m farmer walk (53/35)
15 double KB clean
15 double KB front squat
15 double KB to overhead

E. Gymnastics

8 AMRAP
3 unbroken ring MU

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#cronusfit #rltw #besomebody #earnit #paytheman