HomeGrown AthletX - Functional Fitness
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