10/18/2023

Functional Fitness

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The interval piece is a good test of your core stamina. If you can’t do the handstand walk in 1 or 2 sets, scale down to handstand pushups.

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

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Landmine single arm row 3x10
Weighted hip thrus 3x20
I/Y/T 3x10

C. Conditioning

30min EMOM, alternating, for max reps
Row
AAB
Burpee pullup

D. Metcon

12 AMRAP
6 sandbag over shoulder (150/100)
12 barbell front squat (135/95)
18 pistols

E. Interval

3 rounds, rest 1:1
3 rounds
12/10 cal AAB
50" HSW/9 HSPU
6 axle/fat bar deadlift (225/155)

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#cronusfit #rltw #besomebody #earnit #paytheman