Functional Fitness

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Hump day crew. There’s a lot of volume today, so make sure you guys are hitting the recovery work/day tomorrow.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

A1. Push press 5x6
A1. Handstand hold 5x:30s

B. Accessory

B1. DB lateral raise 3x10
B1. BB upright row 3x10
B2. BB shrug 3x15
B2. Band pull aparts 3x25

C. Conditioning

10 RFT
20/16 cal AB
10 burpee pull up

D. Work Capacity

30 AMRAP
100m sandbag run (100/75)
8 sandbag ground to overhead (100/75)
12 sandbag front squat (100/75)
16 sandbag front rack lunge, total (100/75)

E. Gymnastics

10 AMRAP
1 L-sit rope climb
20 hand release pushups
30 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman