December 29, 2021 - No Comments!

12/29/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row

5 bootstrappers (5sec in hole pressing knees out)

5 Yoga Push-Ups

10 Deep Lunge Mountain Climbers

5 Box Jumps

B: Back Squat

Every 3:00 for 9:00 (3 Sets)

10 @ 60-70%

% based on 1RM back squat

*Record heaviest set of 10reps

C: Metcon (4 Rounds for time)

Every 4:00 for 16:00

20/16 Cal Row Ski 15/13 Cal Bike

15 Push Press (R+115/75, Rx 95/65)

15 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 3:00 +/-15sec per round

Published by: Breanne Feudale in Uncategorized

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