12/9/2019

Functional Fitness

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Week 4. Hit this week hard - we’ve got a mini-deload next week to give your body a break.

A/B mandatory. Pick one from C/D/E. 

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A. Hypertrophy

A1. BB Backrack rear lunge 4x15
A1. BB Goodmorning 4x12

B. Accessory

B1. Tempo KB Goblet squat (4242) 3x10
B1. Banded side step 3x20 ea leg
B2. Strict T2B 3x10
B2. Banded Paloff Press 3x20

C. Conditioning

4 mile tempo run

D. Work Capacity

For time (20 min cap)

150 cal AAB
Every 60s, including 0:00, 5 DB front squats (50/35's)

E. Gymnastics

Not for time

30 deficit HSPU
30 strict HSPU
30 kipping HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman