January 14, 2022 - No Comments!

1/14/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
10/8 Cal Row @ Easy Pace

6 Bootstrappers w/3sec hold at the bottom

6 Hollow Rock Ring Row Muscle-Up Drill

6 Inchworm Push-Ups

6 Jumping Back Squats

B: Back Squat

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 (AMRAP - Rounds and Reps)

14:00 AMRAP

7 Ring Muscle-Ups (Sub 7 Pull-Ups +7 Ring Dips)

14 Thrusters (R+95/65, Rx 75/55)

21/17 Cal Row or ski or 16/13 cal bike

Goal: 4 Rounds +/- 10 Reps

Published by: Breanne Feudale in Uncategorized

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