Functional Fitness

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Happy Friday. The interval piece will be a good test of your pacing ability. You’ll be doing 4 rounds, so be mindful of the total volume/reps you’ll be doing. Have a good weekend.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

BB RDL + shrug 3x10
Parallete L-sit flutter kick 3x20
Banded facepull 3x20

C. Conditioning

Row for max distance
1-2-3-4-5-6-7, 1:00 recovery between

D. Interval

4 rounds, rest 2:00 between
9 squat snatch (135/95)
27 pullups

E. Metcon

3 RFT
30 cal row
20 GHDSU
10 sandbag over shoulder (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman