HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 PVC OHS

B: Overhead Squat (Positioning)

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2s in bottom)

1 Overhead Squat

*Build up

Note: Record heaviest set

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

C1: Metcon (Time)

On the 15:00…

For Time (10 Minute Cap):

40 R+ Strict HSPU, Rx30 Strict HSPU

*Every Break: 3 Bar Muscle-Ups or C2B pull-ups

*HSPU sub strict DB press

*Home MU sub 3 bent over rows + 3 bench dips