5/18/2021

Functional Fitness

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Today’s work capacity piece is meant to be a smooth KB flow. Pick a KB weight that is challenging but something that you can do mostly unbroken.

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

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A. Hypertrophy

A1. Pull-up 4x12 (add weight if needed)
A1. Single arm bent over row 4x15

B. Accessory

B1. Plate front raise 4x20
B1. DB lateral raise 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 3:00
Ascending pace (2-4 seconds faster per 1k)

D. Work Capacity

4 rounds, not for time (Use same KB throughout)

50' R KB farmer carry
10 R KB Turkish get up
10 R KB hang clean and press
50' L KB farmer carry
10 L KB Turkish get up
10 L KB hang clean and press

E. Gymnastics

8 AMRAP

3 unbroken ring MU

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#cronusfit #rltw #besomebody #earnit #paytheman