Functional Fitness

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We’ve got a mini-deload this week. For the lifting pieces, choose a weight in the 60-70% range, something light enough that you should have no problem doing all the reps. The work capacity piece this week should be roughly the same intensity. Be efficient during this week and maximize your time outside of the gym - try to finish each session in an hour.

A/B/C mandatory

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A. Hypertrophy

Back squat 4x10

B. Accessory

Bulgarian split squat 3x10
Weighted chin up 3x8
Single leg RDL 3x10

C. Work Capacity

30 AMRAP
20 sandbag clean (100/75)
200m run
20 sandbag front rack squat (100/75)
200m run
20 sandbag shoulder to overhead (100/75)
200m run

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#cronusfit #rltw #besomebody #earnit #paytheman