4/13/2021
Functional Fitness
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For any piece that is “not for time”, focus on reinforcing movement patterns. The goal is to build endurance and work capacity, not smoke yourself with high intensity.
A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.
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A. Hypertrophy
A1. Pull-up 4x10 (add weight if needed)
A1. Single arm bent over row 4x12
B. Accessory
B1. DB Arnold press 4x10
B1. BB Upright row 4x12
B1. I/Y/T 4x10
C. Conditioning
Row 3x2k, rest row 2:00
D. Work Capacity
5 rounds, not for time
100' sled push (AHAP)
20 Russian KB Swing (AHAP)
100' sandbag carry (AHAP)
E. Gymnastics
For time:
20 rope climbs
Every 1:00, including 0:00, 12 GHDSU
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#cronusfit #rltw #besomebody #earnit #paytheman
