9/20/2024

Functional Fitness

_________________________________________________

The interval and metcon pieces are great capacity development work outs.

A/B mandatory. Pick 2 out of C/D/E.

_________________________________________________

A. Oly

Power clean 3@60%, 3@70%, 3x3@80%, 2x3@85%

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

5 rounds, rest 1:1
21/18 cal row
6 single arm devil press (50/35)
21/18 cal row
12 single arm DB thruster (50/35, alternating)

E. Metcon

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

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman