7/13/2024

Functional Fitness

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A long piece for today’s suck fest. It’ll start off fairly tame but the thrusters will add up quickly. Don’t come out too hard and make sure you pace yourself for a long piece.

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A. Saturday Suck Fest

5 RFT
20 single DB box step over (50/35over 24/20)
20 single arm devils press (50/35)
20 thruster (ascending)
800m run
Weights ascend 75/55, 95/65, 115/75, 135/95, 155/105

B. Hypertrophy

B1. BB incline bench 4x12
B1. DB fly 4x10

C. Accessory

C1. BB Curl 4x10
C1. Banded bicep curl 4x20
C2. Strict dip 4x10
C2. Banded tricep pushdown 4x20

D. Odd object

Single arm farmer carry 5x100' ea arm (AHAP)

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#cronusfit #rltw #besomebody #earnit #paytheman