Functional Fitness

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Use the same KB for the work capacity piece. It should be a kettlebell you can reasonably complete the complex, probably around 53/35 for most athletes.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Single arm DB press 5x8 ea arm
A1. Plate front raise 5x20

B. Accessory

B1. DB incline bench 3x10
B1. Landmine kneeling press 3x10 ea arm
B2. I/Y/T 3x10
B2. Banded face pull 3x20

C. Conditioning

1 mile run
2k ski
1 mile run

D. Work Capacity

30 min E5MOM (6 rounds)
20 Russian KB Swing
10 R KB hang clean and press
10 R KB windmill
10 L KB hang clean and press
10 L KB windmill
AAB remainder

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#cronusfit #rltw #besomebody #earnit #paytheman