Functional Fitness

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We’ve got a couple new exercises today. For the 1.5 squat, do a full squat, come up to about 45 degrees, go back down to bottom of your squat and come all the way up, essentially doing 1 and a half squats each rep. For the single arm thrusters in the metcon, you’ll have both DB’s in the front rack and then only press one side when you “thrust”. It’s a little weird at first but you’ll get used to it. Have fun with the new variety.

A/B mandatory. Pick one from C/D/E.

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A. Hypertrophy

A1. BB Deadlift 4x12
A1. KB Goblet 1.5 squat 4x10

B. Accessory

B1. Weighted rear lunge 4x10
B1. Strict (weighted) chin up 4x8
B1. Wall sit 4x:30s

C. Conditioning

Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets

D. Work Capacity

For time: (20 min cap)

2k row
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
Use 2 DB's but only press 1 DB when doing thruster. Alternate arms

E. Gymnastics

16 EMOM, alternating

4 muscle up (ring or bar)
16 pistols
8 pullups
32 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman