10/16/2023

Functional Fitness

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Another week of work. For the conditioning piece, a lungster is a clean, lunge, lunge, thruster.

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

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A. Strength

Back squat 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

BB deficit RDL 3x12
DB weighted box step up 3x12 (ea leg)
Strict T2B 3x10

C. Conditioning

20min EMOM, alternating
15/12 cal AB
4 BB lungster (95/65)

D. Metcon

4 RFT
8 front squat (135/95)
12 bar facing burpees
24 cal row

E. Interval

The Chief
5x3 AMRAP, rest 1:00
3 power clean (135/95)
6 pushups
9 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman