HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
400m Run
10 Banded Goodmornings
6 Plate A-T-Y-W
10 glute bridges
20 alternating plank shoulder taps
B: Bench Press (1RM)
12:00 to Establish
1RM Bench Press
R: 3:00 after 1RM Bench
12:00-15:00 on Clock
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
From 15:00-25:00 on the Clock (10:00 Time Cap)
R: 25:00-28:00 on Clock
D: Metcon (Time)
30 Reps for Time @ 80% of 1RM Bench
-7min Time Cap
28:00-35:00 on Clock for the Day
*Record in notes, weight used for 30reps
Published by: Breanne Feudale in Uncategorized