HomeGrown AthletX - Functional Fitness

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A: Handstand Push-ups (Strict Handstand Push-up Conditioning off box )

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets

we will do this again

MODIFICATION

One foot on box

Two feet on box

knees on box

DB strict press

B: Metcon (3 Rounds for reps)

AMRAP 4:

250m Run

20 Lateral Burpees Over DB

20 DB Renegade Row (R+50/35, Rx 40/25)

Rest 2 Minutes

AMRAP 4:

250m Run

16 Lateral Burpees Over DB

16 DB Renegade Row w/ push up

Rest 2 Minutes

AMRAP 4:

250m Run

12 Lateral Burpees Over DB

12 DB Man Maker

Man maker = Row R row L push up sq clean thruster

* try and finish at least one round of each

*250m =1 rep