8/11/2021

Functional Fitness

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Hump day. There’s a little less volume on today’s programming compared with the rest of the week’s. Hopefully you guys are keeping on top of the recovery work.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Strength

Tempo Deadlift (3331) 5x3

B. Accessory

Weighted pull up 3x8
Pendlay row 3x8
Banded air squat 3x20

C. Conditioning

24 min E3MOM (8 rounds)
Run 400m

D. Metcon

3 RFT
24 pullups
18 power clean (115/75)
12 burpee box jump over (30/24)

E. Gymnastics

4 RFT
21 hand release pushups
15 hollow rocks
9 L-sit pull-ups

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#cronusfit #rltw #besomebody #earnit #paytheman