Functional Fitness

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Happy Friday crew. For the conditioning piece, the goal of a Fartlek run is to work on some speed work mixed in with recovery - run at an overall challenging pace by mixing up your pacing and recovery.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

BB RDL + shrug 3x10
Parallete L-sit hold 3x30s
Banded face pull 3x20

C. Conditioning

3 mile Farlek run
Randomly alternate between recovery, tempo and threshold pace

D. Metcon

For time
40 C2BPU
80 wall ball (20/14)
120 KB swing (53/35)

E. Gymnastics

6 RFT
40 DU
20 hand release pushups
20 abmat situps

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#cronusfit #rltw #besomebody #earnit #paytheman