HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
:30sec Jump Rope
10 Scapular Push-Ups
5 Ring Support Shrugs
10 Hollow Rocks
10/10 Single Leg Glute Bridges
B: Bench Press
Every 2:30 minutes x 5 sets
10 reps @ 60-65%
8 reps @ 65-70%
6 reps @ 70-75%
4 reps @ 75-80%
2 reps @ 85-90%
% based on 1RM bench press
C: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 4:00-8:00
Time Cap: 10:00
D: Metcon (No Measure)
5 Rounds for quality
5 Strict Ring Dips or bench dips
10 Dual DB Chest Supported Rows
30sec HS Hold
R: as needed b/s
Published by: Breanne Feudale in Uncategorized