9/11/2024

Functional Fitness

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For the conditioning piece, you’ll be alternating the movements every 90 seconds, see how long you can hold on to your pacing. For the metcon, you’ll be doing the step overs with one KB, your choice on how you want to carry it.

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

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A. Strength

RDL 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB front rack box step up 3x8 (ea leg)
Single arm kroc row 3x12 (ea arm)
Strict T2B 3x10

C. Conditioning

30 min E90seconds (10 rounds, alternating)
12/10 cal AAB
10 burpee box jump over (24/20)

D. Metcon

20 AMRAP
20/16 cal row
20 KB swing (70/53)
20 single KB weighted box step over (70/53 over 24/20)

E. Interval

15 min E3MOM (5 rounds)
5 sandbag over shoulder (150/100)
10 sandbag squat (150/100)
50' sandbag carry (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman