November 10, 2021 - No Comments!

11/10/2021

HomeGrown AthletX - Functional Fitness

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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

----

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

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