HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
:15sec Dead-Hang + :15sec Active Hang
10 Ring Rows
10 BTN Strict Press
:15sec Barbell OH Hold
10 Alt Jumping Lunges
B: Split Jerk
Take 10:00 to Find a Challenge 3RM for the Day
*Record heaviest 3RM
C: Metcon (4 Rounds for time)
21 Pull-Ups
15 Burpee Box Jump Overs (R+24/20, Rx20/16″)
9 Shoulder to Overhead (R+155/105, Rx125/85)
Rest 2:30 B/T Rounds
Goal: ~2:30 +/- 15sec, Per Round
Time Cap = 20:00
SUBS: For pull-ups, going to strict banded pull-ups, or ring rows will be the go to scale for the day.
Published by: Breanne Feudale in Uncategorized