2/27/2024

Functional Fitness

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If there isn’t a specified weight for the pieces, use your best judgement. Generally speaking, for the hypertrophy/accessory pieces, you’re shooting for a weight that’ll give you 2-4 reps in reserve. It shouldn’t be a hard weight. For work capacity pieces, choose weights that’ll be challenging but not impossible.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

A1. Chin up 4x10 (add weight if needed)
A1. BB pendlay row 4x12

B. Accessory

B1. Kneeling single arm row 4x10
B1. DB curl 4x10
B1. Banded face pull 4x20

C. Conditioning

Row/ski 5x1k, rest 2:00 between

D. Work Capacity

5 rounds, not for time
100m double KB farmer walk
15 double KB clean
15 double KB front squat
15 double KB to overhead

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#cronusfit #rltw #besomebody #earnit #paytheman