HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Part 1)
6:00 EMOM
min 1: 45sec Row
min 2: 8 Bootstrap Squats + 8 Air Squats
min 3: 8 Scap Pull-Ups + 8 Bar Kip Swings
*increase Row pace from round 1-2
Part 2)
2-3 Sets building to working weight
3 Hang Power Clean
3 Front Squat
3 Kipping Pull-Up
3 Kipping Chest to Bar
B: Metcon (Time)
Partner
5 Rounds
1000m Row or Ski
30 Front Squat (R+135/95, Rx 115/75)
30 Chest to Bar Pull-Ups
*Split b/t partners anyway you wish
Time Domain: 32:00-38:00
Time Cap: 40:00
Published by: Breanne Feudale in Uncategorized