October 4, 2022 - No Comments!

10/4/2022

HomeGrown AthletX - Functional Fitness

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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

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breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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