12/13/2024

Functional Fitness

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The gymnastics piece is a nice pump. Approach it more as an accessory piece than a formal gymnastics piece.

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

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Weighted pistol 3x10 (ea leg)
DB reverse fly 3x12

C. Conditioning

10 rounds for max cals
1:00 AAB
15 KB goblet squats (70/53)
1:00 rest

D. Interval

4 rounds, rest 2:00 between
1000/750m row
10 ground to overhead (135/95)
10 bar facing burpees

E. Gymnastics

10 AMRAP
5 strict pull up
10 ring dip
15 push ups

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#cronusfit #rltw #besomebody #earnit #paytheman