Functional Fitness

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We’re going to start upping the volume. The intensity should stay relatively the same - 70-80%, however, the volume will increase. Make sure you guys are adjusting your nutrition and recovery accordingly.

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

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A. Hypertrophy

A1. BB front squat 5x10
A1. BB good morning 5x10

B. Accessory

B1. Single leg RDL 3x12
B1. Weighted front lunge 3x12
B2. Strict T2B 3x10
B2. Banded hip clamshells 3x20 ea leg

C. Conditioning

Row 5k

D. Work Capacity

30 AMRAP
400m run
10 burpee pullups
15 squat clean (135/95)
20 shoulder to overhead (135/95)

E. Gymnastics

5 rounds, not for time
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