Functional Fitness

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Happy Monday crew. If you haven’t gotten a chance yet, check out our website for the Cronus Scholars program as well as some new swag on our shop. For both the metcon and conditioning piece, we’re looking for repeatable efforts. The metcon has movements with relatively quick cycle times, so figure out a pace that you can sustain for 5 rounds.

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

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A. Strength

Tempo BS (44X1) 5x3 @ 72.5%

B. Metcon

20 min E4MOM (5 rounds)

10 bar facing burpees
20 thruster (95/65)
10 lateral bar burpees
20 pistols
Rest remainder

C. Accessory

BB banded RDL 3x12

Tabata V-up

Weighted chin up 3x8

D. Conditioning

Row/ski 5x1k, rest 1:00

Repeatable efforts @ 5k pace

E. Gymnastics

12 AMRAP

2-4-6-8.... parallete HSPU (4"/2")

20/15 cal AAB between sets

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