3/15/2024

Functional Fitness

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For the gymnastics piece, scale the reps as needed for your capacity. You should be able to finish each minute at 45-50 seconds to give yourself some time to rest/transition between movements.

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

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A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

Bottom up KB press 3x10 ea arm
BB RDL+ shrug 3x10
Banded facepull 3x20

C. Conditioning

2 rounds for max cals
Row 5-4-3-2-1 minutes, 1:00 rest between intervals; 5:00 rest between rounds

D. Interval

20 AMRAP, rest 1:00 between rounds
8 sandbag over shoulder (150/100)
16 pull up
24 pistols (total)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
5-8 wall walks
15-20 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman