HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
30 Seconds Each:
Samson Stretch
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
Box Step-ups
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups
B: Front Squat + Back Squat
5 Supersets
3 Front Squats
6 Back Squats
Rest as needed between sets
Set 1: 50% 1RM Front Squat
Set 2: 53% 1RM Front Squat
Set 3: 56% 1RM Front Squat
Set 4: 59% 1RM Front Squat
Set 5: 62% 1RM Front Squat
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
50 Wallballs (R+20/14, Rx 16/12)
40 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)
43/33 row/ski or 30/24 Cal Bike
20 Toes to Bar
*home cal sub=86 step ups, T2B=v-ups
Published by: Breanne Feudale in Uncategorized