4/24/2023

Functional Fitness

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Hope you guys are enjoying the change of pace in programming. There’s definitely more lifting volume but we’ve dropped some of the conditioning volume. Again, our goal this block is to increase baseline capacity and put on some size. Keep it up.

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

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A. Hypertrophy

A1. DB rear foot elevated split squat 4x15 (ea leg)
A1. BB RDL + Shrug 4x12

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Banded hip thrust 3x20
B2. Weighted Russian twist 3x20
B2. Reverse hyper 3x12

C. Conditioning

Row 5k

D. Work Capacity

30 AMRAP

10 sandbag clean (100/75)
20 sandbag lunges (total)
10 sandbag shoulder to overhead
20 sandbag squat

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#cronusfit #rltw #besomebody #earnit #paytheman