9/9/2024

Functional Fitness

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Happy Monday crew. Nothing fancy today. Back into another week of training.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8

C. Conditioning

4 rounds
100m walking lunge
400m run

D. Metcon

5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)

E. Interval

6 rounds, rest 1:00 between
20/16 cal AAB
12 single arm KB squat clean and jerk, alternating (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman