Functional Fitness

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For the interval piece, hit each assault bike as fast as possible. 12/10 cal might not seem a lot, but you’ll be hitting them at almost maximal effort.

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

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A. Strength

Deadlift 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

Pendlay row 3x8
Parallete L-sit flutter kick 3x20 (2 count)
I/Y/T 3x10

C. Conditioning

20 min E2MOM
12/10 cal AAB (AFAP)

D. Interval

30 AMRAP, rest 1:00 between rounds
400m run
10 strict pull-ups
10 devils press (50/35)

E. Gymnastics

For time
12-16-20-24-28 pistols
10 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman