HomeGrown AthletX - Functional Fitness
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