Functional Fitness

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Happy Monday crew. More of the same work. Get after it.

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

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A. Hypertrophy

A1. BB back squat 5x10
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet squat 3x15
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

30 min run (15 out/15 back)

D. Work Capacity

6 RFT
50m KB farmer walk (53/35)
15 double KB squat clean (53/35)
50m KB farmer walk
20 KB shoulder to overhead

E. Gymnastics

Death by HSPU by 2's
EMOM 2-4-6..

HSPU until unable to complete in minute

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#cronusfit #rltw #besomebody #earnit #paytheman