Functional Fitness

_________________________________________________

Hope everyone’s feeling refreshed after our mini-deload week last week. We’re back to our regular hypertrophy programming. We’ve got 4 more weeks of hypertrophy and then we’ll move into the next mesocycle of tempo and positional work. Nothing new or crazy on the program for today, just work. Get after it

A/B mandatory. Pick one from C/D/E.

_________________________________________________

A. Hypertrophy

A1. BB Back squat 5x12
A1. Single leg RDL 5x10 ea leg

B. Accessory

B1. BB backrack forward lunge 3x12
B1. Reverse hyper 3x15
B2. Bird dog 3x10 ea side (2 sec squeeze on extension)
B2. Banded air squats 3x20

C. Conditioning

Row/ski 7500m

D. Work Capacity

32 min E8MOM (4 rounds)

30-20-10
Cal AAB
Alternating KB Snatch (70/53)
Rest remainder

E. Gymnastics

Accumulate 50 strict HSPU
Every 2:00, including 0:00, Row 250/200m

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman