Functional Fitness

_________________________________________________

We’ve got a long conditioning piece for today’s programming. Shoot for about 10k on the rower/skier. Everything else is straightforward. Get after it.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

_________________________________________________

A. Hypertrophy

A1. BB Back squat 5x10
A1. Pistol 5x8 (ea leg)

B. Accessor

yB1. BB backrack rear lunge 3x10
B1. Reverse hyper 3x12
B2. Weighted Russian twist 3x20
B2. Weighted wall sit hold 3x30s

C. Conditioning

45 min row/ski for max distance

D. Work Capacity

3 RFT

800m run
30 pushups
40 wallball (20/14)

E. Gymnastics

8x10 HSPU
Rest as needed between sets

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman