Functional Fitness

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Happy Monday guys and girls. Hope everyone had a great weekend. We’re in our last week of our mini-cycle. Shoot for at least 4-5 reps on the last set of backsquats today. Everything else is pretty straightforward, but not easy. We’ve got two couplets for our metcon and gymnastics, and a Fartlek-y run for conditioning. The goal on the run is to work on pacing and being able to recover from a higher pace. Enjoy

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

BS 1 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Banded BB Good morning 3x12

BB back rack rear lunge 3x10 ea leg

L-sit pull-up 3x8

C. Metcon

12 AMRAP

Row 500m
10 DB manmakers (30/15)

D. Conditioning

Run 4 miles

2 min at 2 mile pace; 1 min recovery jog

E. Gymnastics

8 RFT

5 bar MU
20 cal row

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#cronusfit #rltw #besomebody #earnit #paytheman