Functional Fitness

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Hump day. There’s a lot of overhead work today, so make sure you’re mobilizing properly.

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

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A. Hypertrophy

A1. BB push press 5x12
A1. BB push press 5x8

B. Accessory

B1. BB upright row 3x12
B1. Single arm bottom up KB Press 3x10
B2. Banded Paloff Press 3x20
B2. I/Y/T 3x10

C. Conditioning

8 rounds
30/24 cal AAB
20 bar thruster (45/25)

D. Work Capacity

30 min E6MOM (5 rounds)
25/20 cal row
15 hang power snatch (95/65)
25/20 cal row
15 push press (95/65)

E. Gymnastics

10 rounds, not for time
1 L-sit rope climb (sub 4 towel pull up)
8 ring dip

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#cronusfit #rltw #besomebody #earnit #paytheman