HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 Round for quality
10 up dog down dogs
10/10 thoracic rotations
10 Alt Box Step-Ups
6 single db Front Squats
6 single db Strict Press
8 Scapular Pull-Ups
8 Kip Swings
B: Metcon (Time)
12 Days of Fitness
Day 1: Burpee Bar Muscle-Up
Day 2: Duel DB Thrusters (R+50/35, Rx 40/25)
Day 3: Duel DB Hang Power Cleans
Day 4: Duel DB Front Rack Reverse Lunges
Day 5: Duel DB Deadlifts
Day 6: Duel DB Push Press
Day 7: Push ups
Day 8: Duel DB Alt Rengade Rows
Day 9: Toe to Bar
Day 10: Single DB Step-ups (R+24/20, Rx20/16″)
Day 11: Box Jumps
Day 12: 1200m Run
Time Cap: 50:00
DO NOT DROP THE DB!
Published by: Breanne Feudale in Uncategorized