3/9/2020

Functional Fitness

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Monday’s might start becoming assault bike Monday’s. You’ve got a couple options for approaching it - send it and try and hold on (good luck) or pace the bike. Either way, it’ll be a fun workout.

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

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A. Strength

Tempo back squat (44X1) 5x3

B. Accessory

BB front rack lunge 3x10 ea leg
GHD back extension 3x12
Banded Paloff press 3x20 ea side

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Metcon

For time (15 min cap)
150/125 cal AAB
Every 1:00, including 0:00: 5 DB thruster (2x50/35's

E. Gymnastics

3 RFT (10 min cap)
30 pushups
30 air squats
30 russian KBS (53/35)

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#cronusfit #rltw #besomebody #earnit #paytheman