HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 rounds
1:00 Cardio Choice
8/8 Dual KB Staggered Stance Deadlift
6 Inchworm Push-Ups
:30/:30 Tall Kneeling Paloff Press Hold
10 Barbell Goodmornings
8 Back Squats
6 Jumping Back Squats
B: Deadlift
Every 2:00 for 10:00
10 TnG Deadlifts
Start @ 50%, increase by feel and form, do not exceed 70%
*Record heaviest 10 TnG
C: Metcon (AMRAP - Rounds)
"Macho Man"
EMOM, Until Failure
3 Power Cleans
3 Front Squats
3 Push Jerks
(Rx185/125, sub 155/105)
*Goal: 8-12 Rounds
Stop @ 15:00
*to pick a wt. if you think you can get more then 15 rounds at a given wt increase it, less then 5 rounds decrease wt.
Published by: Breanne Feudale in Uncategorized