10/2/2023

Functional Fitness

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The conditioning piece is meant to be done “death by” on the burpees. This will probably end up being a longer conditioning piece if you start from 1. If you’re more pressed for time you can scale up the starting reps on the burpees.

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

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A. Strength

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

B. Accessory

DB bulgarian split squat 3x12 (ea leg)
BB good morning 3x10
Strict T2B 3x12

C. Conditioning

EMOM, alternating, until unable to complete
15/12 cal row
1-2-3... burpees

D. Metcon

15 AMRAP
9 DB cluster (squat clean thruster) (2x50/35's)
12 DB box step over (50/35's over 24/20)
15 box jump over (24/20)

E. Interval

15 min E3MOM (5 rounds)
Run 200m
5 sandbag/Dball over shoulder (150/100)
8 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman