9/4/2024

Functional Fitness

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Hump day crew. Today’s a big test of your posterior chain, starting with your RDL’s. Enjoy the recovery day tomorrow.

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

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A. Strength

RDL 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB Z-press 3x8
Weighted chin up 3x10
Weighted hip thrust 3x20

C. Conditioning

30 min E3MOM (10 rounds)
300m gasser (50m length, 3 down/back)

D. Metcon

20 AMRAP
1-2-3...
Sandbag over shoulder (150/100)
Ring dip
100m run

E. Metcon

12 AMRAP
10 power clean (135/95)
12 front squat (135/95)
14 box jump over (24/20)

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#cronusfit #rltw #besomebody #earnit #paytheman