Functional Fitness

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Pretty similar pieces between the metcon and interval. For the metcon, the man maker is a pushup, row/row, and squat clean thruster. For the gymnastics intervals, restart each round.

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

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB backrack rear lunge 3x8
SA Kb/DB offset RDL 3x12 ea
Chin up 3x10

C. Conditioning

30 min row for max distance

D. Metcon

15 AMRAP
1-2-3... DB Manmaker (50/35)
2-4-6... T2B

E. Gymnastics

4x3 AMRAP, rest 1:00
3-6-9... GHDSU
4-8-12... pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman