Functional Fitness

_________________________________________________

Today’s suck fest is all about the ruck. You’ll be doing all of the runs with the ruck. 50 is a moderate load, so feel free and try and push the pace and see how it goes.

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

_________________________________________________

A. Saturday Suck Fest

For time
1 mile ruck (50/35)
50 pullups with ruck
1 mile ruck (50/35)
100 burpees over ruck
1 mile ruck (50/35)
150 air squats with ruck
1 mile ruck (50/35)
200 ground to overhead with ruck

B. Hypertrophy

B1. BB incline bench 4x8
B1. DB chest fly 4x12

C. Accessory

C1. BB curl 4x15
C1. Strict ring dip 4x10
C1. Strict C2BPU 4x8
C1. Banded tricep pushdown 4x20

D. Odd object

Yoke carry 5x100' AHAP

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman