9/21/2019

Functional Fitness

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Cheers to the weekend. The metcon today is an aerobic piece composed of intervals. You’ll be doing a total of 24 min of work with 13 min of rest interspersed. Try to push each AMRAP and take advantage of the rest periods. The gymnastics piece is also an interval piece, so make sure you’re pushing the pace as well.

A/B/C mandatory. D optional

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A. Strength

Touch and go deadlift, 10/8/6/4/2

Ascending weights (roughly 65/75/80/90/95%)

B. Accessory

L-sit chin up 3x8

Banded hip thrust 3x20

Bottom up KB carry 3x25'

C. Metcon

2 rounds, rest 5:00 between rounds

4 AMRAP

15 box jump over (24/20)
12 push press (95/65)
9 T2B

Rest 2 min

4 min max cal row

Rest 2 min

4 AMRAP
20 cal AAB
20 WB (20/14)
20 KB swing (70/53)

D. Gymnastics

16 E4MOM (4 rounds)
2 pegboard ascents
10 sandbag cleans (100/50)
15 HSPU
100 DU

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#cronusfit #rltw #besomebody #earnit #paytheman