Functional Fitness

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For the work capacity piece, we’ve got both rope climbs and peg boards. If you don’t have access to either, do 8 towel pull ups as a sub. Everything else we’ve got today is self explanatory. Enjoy.

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

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A. Hypertrophy

A1. BB RDL 5x10
A1. BB Pendlay row 5x12

B. Accessory

B1. Single arm dumbell row 4x10
B1. Dumbell pull over 4x20
B1. Strict C2BPU 4x8

C. Conditioning

Run 5x800m, rest 2:00 between

D. Work Capacity

30 AMRAP
10 DB man maker (2x50/35's)
10 DB box step over (24/20)
2 rope climb
10 DB thrusters
10 DB Box step over (24/20)
2 peg board ascents
Sub 8 towel pullups for rope climb/peg board

E. Gymnastics

15 EMOM, alternating
12 C2BPU
12 HSPU
12 strict ring dip

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#cronusfit #rltw #besomebody #earnit #paytheman