Functional Fitness

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Happy Memorial Day crew. Spend the time/day with friends and family and remember those who can’t.

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

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A. Hypertrophy

A1. BB Back squat 4x12
A1. BB RDL 4x12

B. Accessory

B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Hollow hold 3x:30s
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Row 6k

D. Work Capacity

20 AMRAP

30 cal row
30 WB (20/14)
30 cal AAB
30 pull-up

E. Gymnastics

5 rounds, NFT

4 ring MU
50 DU
8 strict ring dip (high rings)
30 Russian KBS (70/53)

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#cronusfit #rltw #besomebody #earnit #paytheman