12/11/2024

Functional Fitness

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Hump day. The metcon is a long chipper. Come up with a good rep strategy/pace to minimize your rest.

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

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A. Strength

Tempo Deadlift (X441) 5x3

B. Accessory

RFESS 3x10
Weighted hip thrust 3x15
DB curl 3x12

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal row

D. Metcon

For time
50 DB box step over (50/35's over 24/20)
50 pull up
50 DB box step over (50/35's over 24/20)

E. Gymnastics

16 EMOM, alternating
2 rope climbs
80 DU

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#cronusfit #rltw #besomebody #earnit #paytheman