Functional Fitness

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We’re back into it with hypertrophy work. Keep at it - the work we put in now will pay off later.

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

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A. Hypertrophy

A1. BB front squat 4x12
A1. DB reverse lunge 4x15

B. Accessory

B1. Single leg RDL 4x10
B1. Wall sit 4x:30s
B2. Strict T2B 4x10
B2. Banded hip thrust 4x20

C. Conditioning

Run 4 miles

D. Work Capacity

6 RFT
200m run
8 sandbag over shoulder (150/100)
12 sandbag squat (150/100)
16 sandbag facing burpees

E. Gymnastics

10 AMRAP
12 T2B
9 ring dip
6 strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman