9/5/2026

Written By Cronus Fit

Functional Fitness

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A/B mandatory. Pick 1 out of C/D.

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A. Saturday Suck Fest

For time, with partner
40 RFT
6 strict pull up
9 push up
12 sit up
15 air squat

Alternating, one person works while other person farmer carry hold 2x 53/35. Alternatively, if doing solo, 40min E2MOM

B. Hypertrophy

B1. BB bench 4x8
B1. Strict ring dip 4x8-12

C. Accessory

C1. DB Hammer curl 4x12
C1. DB floor press 4x10
C1. Strict T2B 4x10

D. Odd object

Zercher carry 5x100' AHAP

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9/4/2026