December 16, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Every 3:00 minutes, 4 sets:

90sec Row Ski or Bike

10 single DB Goblet Squats

Alt Movements, Each Round

:20-30sec Table-Top Bird-Dog

:20-30sec Weighted Dead-Bug

B: Back Squat

Every 2:00 for 8:00

3 Reps @ 70%

*focus on speed and body position

*Record heaviest 3reps

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row Ski 9/8 Bike

10 Dual DB Step-Ups (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)

8 x "2 for 1" Burpees

*2 for 1 Burpee is 2 pushups for 1 burpee

D: Metcon (No Measure)

Mobility - if time permits
2min Barbell Adductor Stretch

1min Barbell Foam Roll Thoracic Extension

1min Scorpion Stretch (each side)

30sec Thread the needle stretch (each side)

1min pigeon pose (each side)

Published by: Breanne Feudale in Uncategorized

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