HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Warmup: 2rds (5 min)

10 x Banded pull aparts

30 Rotations per directions - with small plates in each hand (palms down). Begin with small circles and increase to larger circles then back down to small (Rotation count is 10/10/10), then switch directions

10 x Push-ups

PART A) Chest

100 Reps Floor Press: DB’s 70/55, 60/45#

When you break, complete the following;

10 DEFICIT DB PUSH-UPS

Immediately to the following;

50 x Diamond Push-ups

TIME CAP 30min

"IF" you finish under the time cap: Max effort ABMAT Situps

Rest: 3min

PART B) Shoulder Stability

AMRAP 15

50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)

25m Single Arm DB OH carry (Right side)

25m Single Arm DB OH carry (Left side)

50 x Shoulder Taps