Functional Fitness

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Hump Day. Burpees and barbell cycling, what else do you need? Keep your runs consistent on the conditioning piece. We want repeatable efforts at your 1 mile pace. Enjoy the active recovery day tomorrow.

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

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A. Strength

DL 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Accessory

Pendlay row 3x10

Weighted GHD back extension 3x15

Strict T2B 3x10

C. Metcon

12 AMRAP

10 power clean (135/95)
10 bar facing burpees
10 front squat (135/95)
10 bar facing burpees
10 shoulder to overhead (135/95)
10 bar facing burpees

D. Conditioning

Run 8x400m, rest 1:30

Pace at mile pace

E. Gymnastics

For time:

30 strict HSPU
30 kipping HSPU

Every 1:00 including 0:00, do 10 T2B

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#cronusfit #rltw #besomebody #earnit #paytheman