4/17/2019

Functional Fitness

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Wednesday pump day. Enjoy the metcon today if you’re doing it. Approach this workout similar to 19.1 and pace your row to recover for the wall ball’s - the leg pump should feel about the same.

A/B/C mandatory. D/E optional.

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A. Strength

DL 5x10@63%

B. Accessory

DB/KB unsupported bent over single arm row 4x10 ea arm

Tempo pull-up 4x5 @3131

Tabata hollow rock

Single arm DB/KB z-press 4x10 ea arm

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Metcon

For time

150 WB (20/14)

Every 2:00 including 0:00, 18/15 cal row

E. Gymnastics

3-6-9-12-15 HSPU

Run 200m between sets.

HSPU must be done unbroken (not coming down). Otherwise restart the set

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#cronusfit #rltw #besomebody #earnit #paytheman