November 30, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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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

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