November 25, 2022 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

6 Inchworm Push-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Ring MU Progression

-Top of Dip Support

-Bottom of Dip Hold

C: Metcon (Time)

"5th Avenue"

For Time

40 Supine Bar Rows

1 Mile Run (A: 108/88 Cal Bike)

30 Chest to Bar Pull-Ups

800m Run (A: 54/44 Cal Bike)

20 Power Cleans & Push Jerk (Rx:135/95, S: 115/75)

400m Run (A: 27/22 Cal Bike)

10 Ring Muscle-Ups (A: 10 strict pull-ups + 10 strict dips)

Time Domain: 20:00-25:00

Time Cap: 35:00

Published by: Breanne Feudale in Uncategorized

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