Functional Fitness

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Happy Monday crew. A little unconventional conditioning piece today. The other two pieces are self explanatory. The metcon has a bit of a “DT” vibe. For the interval piece, see how long you can hold onto your pace.

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

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A. Strength

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

B. Accessory

Single leg KB RDL 3x10 ea leg
Weighted pullup 3x10
Dragon flag 3x8

C. Conditioning

400m walking lunge wearing vest (20/14)

D. Metcon

5 RFT
12 pull up
9 hang squat clean (135/95)
6 shoulder to overhead (135/95)

E. Interval

5x3 AMRAP, rest 1:00, reset each round
15/12 cal AAB
15 KB goblet squat (53/35)
15 hand release pushups

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#cronusfit #rltw #besomebody #earnit #paytheman