HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
30 Seconds Each:
PVC Pass Through
PVC around the world
Lateral Hops Over PVC Pipe
Push-up to Down Dog
Spidermans
Lateral Hops Over PVC Pipe
PVC Overhead Squats
PVC Sotts Press
B: Strict (21-15-9)
Strict Pull-Ups
Strict Toes to Bar
Strict Ring Dips or bench Dips
*10min time Cap
*Home Subs pull ups=DB rows, T2B=v-ups
C: Metcon (AMRAP - Reps)
AMRAP 3:
250m Run
15 Lateral Barbell Burpees
Max Overhead Squats (R+75/55, Rx 65/45)
Rest 3min
AMRAP 3:
250m Run
12 Lateral Barbell Burpees
Max Overhead Squats (R+95/65, Rx 75/55)
Rest 3min
AMRAP 3:
250m Run
9 Lateral Barbell Burpees
Max Overhead Squats (R+115/75, Rx 95/65)
Rest 3min
AMRAP 3:
250m Run
6 Lateral Barbell Burpees
Max Overhead Squats (R+135/95, Rx 115/75)
*Score is # of Overhead Squats completed
Published by: Breanne Feudale in Uncategorized