HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
8/8 DB Single leg RLDs
10 Alt Goblet Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip Swings
10 Mountain Climber Lunges
B: Back Squat
Every 2:00, 6 Sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 80%
Set 6: 3 reps @ 80%
*Record Set 6
C: Metcon (4 Rounds for time)
Every 2:30, w/ :30est x 4 Sets
12 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
19/13 Row or Ski or 12/9 Cal Bike
12 Pull-Ups
Goal: 1:30-2:00/Round
*Focus today is more emphasis on pulling strength and engaging the posterior delt.
We are looking at unbroken sets on the sumo deadlift high pull and close to unbroken sets on the pull-ups, which are meant to be kipping. Work on your kip stay engaged for the duration of the workout.
R+, : as prescribed
Rx: 9 pull ups
SUB: 9 Strict banded pullups, 9 Toenail Pull-Ups or 9 ring rows
Published by: Breanne Feudale in Uncategorized