Functional Fitness

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We’re back, hope you guys had a solid weekend and start to the new year. We’ve got a bunch of solid pieces today. For the back squats, you can do the same weight throughout sets, or work up to a heavy 8. Either way, do 4 working sets of 8. Have a strategy going into the metcon and stay disciplined with your breaks/pacing. For the interval piece, keep the pace high and recover between rounds. Scale the reps on the gymnastics piece as needed, the intent is to build some volume in the gymnastics movements.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Back squat 4x8

B. Accessory

Single leg RDL 3x12
Chin up 3x12
Dead bug 3x12

C. Metcon

For time
30-20-10
Thruster (95/65)
Bar facing burpees

D. Interval

20 min E4MOM (5 rounds)
21/18 cal ski
15 front squat (155/105)
9 power clean (155/105)

E. Gymnastics

16 min E2MOM (8 rounds)
6 strict HSPU
8 C2BPU
30 DU

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#cronusfit #rltw #besomebody #earnit #paytheman