Functional Fitness

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Monday. Back to the grind. A couple more weeks of the hypertrophy work. Keep up the intensity and volume and get after it. Today’s conditioning work is a long Fartlek row. Get into a nice flow state and focus on your tempo and smooth pulls.

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

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A. Strength

Back squat 6x12@65%

B. Accessory

BB RDL 4x10

BB Backrack lunge 4x10 ea leg

Strict T2B 4x10

Strict chin up 4x8 (weight if needed)

C. Conditioning

Row 45 min

Row 2 on/ 1 off/ 3 on/ 2 off
Row "on" @ 5K goal pace, "off" @ recovery pace

D. Metcon

4 RFT

50' DB overhead lunge (50/35)
20 DB snatch (50/35)
50 DU
20 DB Goblet squat (50/35)

E. Gymnastics Accessory

10 EMOM

2-5 ring MU (scale accordingly)
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#cronusfit #rltw #besomebody #earnit #paytheman