Functional Fitness

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Happy Monday crew. We’re altering the tempo again this week with an explosion out of the hole. For the interval piece, increase by 2 reps each round you complete (10-12-14…). Pick up each interval where you left off. Enjoy.

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

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A. Strength

Tempo back squat (33X1) 5x3

B. Accessory

Single leg RDL 3x10
Strict T2B 3x10
Banded hip thrust 3x20

C. Conditioning

Row/ski 5k

D. Interval

4x3 AMRAP, rest 1:00 between, go up by 2 each round (restart where you left off)
10 front squats (95/65)
10 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring muscle up
15 GHDSU
5-10 strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman