December 27, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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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


Published by: Breanne Feudale in Uncategorized

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