4/10/2019

Functional Fitness

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Hump Day. Enjoy the rest day tomorrow.

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

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A. Strength

DL 4x10@60%

B. Accessory

Weighted chin up 4x8

Single leg KB RDL 4x10

GHDSU 4x12

DB Z-press 4x10

C. Conditioning

Row/Ski 3 sets of (750-500-250-500)

Rest 1 min between sets, rest 4 min between rounds. Goal is to work at your 500m working pace (~90% of max 500 pace)

D. Metcon

15 min E3MOM (5 rounds)

20 DB Snatch (50/35)
15 DB Goblet squat (50/35)
10 box jump over (30/24)
Max cal assault bike

Score is assault bike calories. No rest between round

s E. Gymnastics

Death by C2BPU (by 2's)

2-4-6...
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#cronusfit #rltw #besomebody #earnit #paytheman