HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality, Cap 10:00
12 Alternating Step-Ups
10 Goblet Cossack Squats
6/6 SL SA Crossbody RDL
6 Yoga Push-Ups
6/6 Single Arm Push Press
:20sec HS Hold
B: Front Squat
Every 2:30 for 5 Sets
5x5 @ 90% of 5RM Front Squat
C: Metcon (No Measure)
Pistol Modification and Handstand Push-up Skill work
D: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
8 Devils Press (R+50/35, Rx40/26)
12 Alt Pistols
16 Box Jump Overs (R+24/20, Rx20/16″)
12 Dual DB Alternating Reverse Step Lunges (hold DB anyway you want)
8 Strict Handstand Push-Ups
*Goal: 3+ Rounds
Published by: Breanne Feudale in Uncategorized