Functional Fitness

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The work capacity piece is a lot of volume, so pace accordingly.

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

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A. Hypertrophy

A1. Double neutral grip KB/DB OHP 5x12
A1. BB upright row 5x8

B. Accessory

B1. BB Good morning 3x10
B1. Banded Paloff Press 3x20
B2. Banded pull aparts 3x20
B2. I/Y/T 3x10

C. Conditioning

AAB for max cals
5x5min, rest 2:00

D. Work Capacity

8 rounds
4 sandbag turkish get up
8 sandbag squat clean (100/75)
12 burpee over sandbag
24 sandbag backrack lunge (total)

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#cronusfit #rltw #besomebody #earnit #paytheman