January 10, 2022 - No Comments!

1/10/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
250m run

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Front Squat

Take 10:00 to Establish 5RM Front Squat

R: 2:00

Every 2:00 x 2 Sets

5 Reps @ 90% of 5RM

*Record in notes 2 sets at 90%

C: Metcon (Time)

3:00 AMRAP, 1:00 Rest

20/16 Cal Row Ski, 16/14 bike

15 Deadlifts (R+ 225/155, Rx 165/125)

Max Wall Balls (R+20/14, Rx 16/12)

Continue until 100 Wall Balls

28min cap

*Record time for 100 WB's

Published by: Breanne Feudale in Uncategorized

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