Functional Fitness

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Today’s work capacity piece is a long AMRAP. Hold a sustainable pace for the 30 min and keep the effort consistent.

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

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A. Hypertrophy

A1. Weighted chin up 5x8
A1. DB Row 5x15 (ea arm)

B. Accessory

B1. BB Z-press 4x8
B1. Plate front raise 4x15
B1. Banded face pull 4x20

C. Conditioning

30 min E3MOM (10 rounds)
Run 400m
Rest walk remainder

D. Work Capacity

30 min AMRAP

30/24 cal AAB
30 squat clean (75/55)
30/24 cal row
30 barbell backrack box step over (75/55 over 24/20)

E. Gymnastics

12 EMOM, alternating
4 ring MU
12 T2B
50 DU

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#cronusfit #rltw #besomebody #earnit #paytheman