HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
1:00 Cardio Choice
20sec/20sec Half Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
6 Inchworm Push-Ups
B: Push Press
Every 2:30 for 10:00
Set 1: 10 reps @ 60%
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 60%
Set 4: 10 reps @ 60%
C: Metcon (Time)
4 Rounds
12 Chest to Bar Pull-Ups
12 Shoulder to Overhead (R+135/95, Rx 115/75)
R: 30sec
12 Toe to Bar
16/11 cal Row or Ski or 12/9 Cal Bike
R: 60sec
Time Domain: :45-1:15/segment, 11:00-15:00/running time
Time Cap: 17:00 Time Cap
Published by: Breanne Feudale in Uncategorized