HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
:15sec Dead-Hang + :15sec Active Hang

8-10 Plate A-T-Y-W

10 Scapular Push-Ups

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2 Rounds

10 Push-Ups

7/7 Single Arm Ring Rows

5 Box Jumps

B: Bench Press

10:00 EMOM

2 Reps for min 1-5

1 Rep for min 6-10

*start @ 80% of 1RM

*Record heaviest lift

C: Metcon (3 Rounds for reps)

4:00 AMRAP, 2:00 Rest x 3 Sets
10 Dbl DB Bench Press (R+50/35, Rx 40/25)

2 Rope Climbs

10 Box Jumps (R+24/20, Rx20/16″)

SUBS: For Rope Climbs, we can scale to pull to stands, or single arm ring rows