HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds
250/200m Row *increase pace each set
6 Inchworm Push-Ups
10 Hollow Rocks
8 Bulgarian Ring Rows
10 Dual DB Poliquin Raises
B: Single Arm Dumbell Press
12:00 EMOM
min 1: 5/5 Single Arm DB Strict Press
min 2: 8 Barbell Bent Over Rows
*building to 5RM Strict Press on Each Arm, Bent Rows at moderate load across
C: Metcon (Time)
"10x500m Row Test"
10 Sets x 500m @ ~2k Pace
R: 1:00 b/s
*score is Average Pace/500m
Time Cap: 30:00 Cap
*Sub 400m ski or Run or 24/18 cal Bike
D: Warm-up (No Measure)
Shoulder mobility
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Published by: Breanne Feudale in Uncategorized