1/3/2024

Functional Fitness

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The metcon today’s a nice upper body pump. Use the row as a “recovery” for the upper body.

A/B mandatory. Pick 1 out of C/D/E.

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A. Strength

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

B. Accessory

Pendlay row 3x8
Banded hip thrust 3x20
Landmine cauldron 3x10 ea side

C. Conditioning

30 min E3MOM (10 rounds)
200m gasser (4x50m lengths)

D. Metcon

5 RFT
10 bodyweight bench
15 ring dips
20 cal row

E. Interval

5x3 AMRAP, rest 1:00
5 sandbag over shoulder (150/100)
10 C2BPU
Max reps single arm devil press (70/50)

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#cronusfit #rltw #besomebody #earnit #paytheman