5/16/2022

Functional Fitness

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We’re now into a mini-deload week. We’ll drop the intensity/volume slightly this week. Shoot for a 75%-ish effort this week.

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

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A. Hypertrophy

Back squat 4x10

B. Accessory

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

C. Conditioning

Row 5k

D. Work Capacity

20 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

E. Gymnastics

10 AMRAP
8 strict pull-up
12 burpees
20 pistols (total)

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#cronusfit #rltw #besomebody #earnit #paytheman