1/8/2025

Functional Fitness

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Hump day. Nothing fancy for today’s pieces. If you don’t have a rope for rope climbs, sub 4 rope pull ups for 1 rope climb.

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

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A. Strength

Deadlift 1x5@ 65%, 2x5@75%, 1x5+@85%

B. Accessory

BB snatch grip pendlay row 3x10
Weighted hip thrust 3x20
Ab roll outs 3x12

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

5 rounds, rest 1:00 between rounds
20 thruster (95/65)
10 bar facing burpees

E. Metcon

For time
1-2-3-4-5 Rope Climb
5-10-15-20-25 OHS (95/65)
25-50-75-100-125 DU

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#cronusfit #rltw #besomebody #earnit #paytheman