7/14/2025

Functional Fitness

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Carry the sandbag however you want for the work capacity piece.

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

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A. Hypertrophy

A1. Weighted box step up 5x12 ea leg
A1. Banded BB RDL + Shrug 5x10

B. Accessory

B1. KB goblet squat 3x15
B1. Banded hip thrust (2 sec pause at top) 3x20
B2. Bird dog (SLOW) 3x10 (ea side)
B2. Hollow rock 3x20

C. Conditioning

Row 4x2k, rest 3:00

D. Work Capacity

6 rounds
10 burpee pull ups
10 sandbag clean to shoulder (150/100)
100m sandbag carry (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman