10/15/2025

Functional Fitness

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A bear complex = clean, front squat, overhead, back squat, overhead. You can link the movements (squat clean thruster into back squat thruster) for efficiency.

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

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A. Strength

RDL 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Weighted chin up 3x8
Single arm DB/KB row 3x12
Banded Paloff Presss 3x20 ea side

C. Conditioning

20 E2MOM (10 rounds)
20/16 cal row

D. Metcon

5 RFT
4 BB bear complex (135/95)
24/20 cal AAB

E. Metcon

20 AMRAP
6-8-10... deadlift (225/155)
6-8-10... burpee box jump over (24/20)
6-8-10... T2B

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#cronusfit #rltw #besomebody #earnit #paytheman