2/3/2021

Functional Fitness

_________________________________________________

If you don’t have access to a trap bar, a barbell is ok. Hit them touch and go and practice keeping solid body positioning. For the metcon, see how long you can go unbroken. It will start hurting pretty badly by the 3rd round. The interval piece is a nice mix of bodyweight and barbell cycling. The conditioning piece is a great lactic threshold piece. Hit the AAB as hard as you can for one minute for max calories, and then go into the burpee box jump overs as fast as possible. It’s gonna hurt.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

_________________________________________________

A. Strength

Trap bar deadlift 5x8
Touch and go

B. Accessory

BB pendlay row 3x10
BB good morning 3x10
Chin up 3x8

C. Metcon

For time
15-14-13-12-11-10 DB squats (2x50/35's)
10-9-8-7-6-5 C2BPU

D. Interval

20 min E4MOM (5 rounds)
9 overhead squats (115/75)
12 T2B
9 front squats (115/75)
12 HSPU

E. Conditioning

5 rounds, rest 3:00 between
1 min max cal AAB
15 burpee box jump overs (24/20)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman