HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Team warm-up
12:00 EMOM
min 1: :40sec Row
min 2: 10 Alt V-Ups + 10 Tall Plank Knee to Elbow
min 3: :40 Shuttle Run
min 4: 10 Push-Ups + 5 Box Jumps
then..
Team Tic Tac Toe
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD
"Twizzlers"
20:00 AMRAP
50/40 Cal Row or Ski or 36/29 Cal Bike
40 Toe to Bar (A: Knee to Elbow)
30 Dual DB Bench Press (Rx: 50/35, S: 40/25)
20 Burpee Box Jump Overs (Rx: 24/20, S: 20/16″)
Goal: ~3 Rounds
C: Metcon (AMRAP - Rounds and Reps)
Body building finisher
8:00 AMRAP
15/10 Push-Ups
20 Banded Tricep Extensions
:30sec Ring Plank
Published by: Breanne Feudale in Uncategorized