HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Row
2 Rounds of
15 Banded Good mornings
8-10 Plate A-T-Y-W
10 Plate Prone Drag
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2 Rounds
10 Glute Bridge SA Bench
6 Ring Face Pulls
20 alternating shoulder taps
B: Bench Press (Every 2:00 for 8:00)
Set 1: 3 reps @ 65-70%
Set 2: 3reps @ 65-70%
Set 3: 3 reps @ 65-70%
Set 4: 3 reps @ 70-75%
*Record Set 4
C: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
23/18 Cal Row Ski or 23/13 Bike
10 Power Clean (R+155/105, Rx125/85)
5 Wall Walk
Goal: ~4 Rounds
Published by: Breanne Feudale in Uncategorized