6/8/2022

Functional Fitness

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Hump day ladies and gentlemen. Lots of good pieces to choose from today.

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

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A. Oly

A1. BB push press 5x8
A1. DB reverse fly 5x12

B. Accessory

B1. Ring row 4x12
B1. Bottom up KB press 4x10 (ea arm)
B2. Single leg RDL 4x10
B2. Weighted wall sit 4x30sec

C. Conditioning

Run 10x400m, rest walk 1:00

D. Work Capacity

30 AMRAP (for quality)

200' DB weighted walking lunge
10 DB single arm devil press
10 DB box step overs (24/20)
10 strict pull-ups

E. Gymnastics

8 AMRAP

8 L-sit pull-ups
12 KB turkish get ups (total)
18 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman