Functional Fitness

_________________________________________________

The “X” annotation means explode, so you’ll execute the concentric portion of the rep as explosive as possible.

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

_________________________________________________

A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

For time
100/75 cal AAB
Every 1:00, including 0:00: 5 DB thruster (2x50/35's)

E. Gymnastics

10 AMRAP
2-4-6... HSPU
8 strict ring dip

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman