3/21/2022

Functional Fitness

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We’re continuing to pump up the volume for the hypertrophy/accessory work. The work capacity metcon piece is all about building a base and developing that GPP.

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

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A. Hypertrophy

A1. DB rear foot elevated split squat 4x15 (ea leg)
A1. BB RDL + Shrug 4x12

B. Accessory

B1. BB backrack rear lunge 3x10
B1. Banded hip thrust 3x20
B2. Weighted Russian twist 3x20
B2. Reverse hyper 3x12

C. Conditioning

Row 5k

D. Work Capacity

30 AMRAP

10 sandbag clean (100/75)
20 sandbag lunges (total)
20 cal AB
10 sandbag shoulder to overhead
20 sandbag squat

E. Gymnastics

50 parallette HSPU (4"/2")

Break/rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman