HomeGrown AthletX - Functional Fitness
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