Functional Fitness

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Happy Friday crew. Get after today’s training and enjoy the weekend (and Saturday Suck Fest).

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

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A. Hypertrophy

A1. BB deadlift 4x10
A1. DB Box step up 4x8 ea leg

B. Accessory

B1. Pistol 4x10
B1. Strict chin up 4x8
B1. Push up plank on rings 4x30s

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Work Capacity

For time (20 min cap)

1k row
25 thruster (95/65)
1k row
20 thruster (115/75)
1k row
15 thruster (135/95)

E. Gymnastics

12 AMRAP

6 C2BPU
15 wallball (20/14)
6 burpees

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#cronusfit #rltw #besomebody #earnit #paytheman