HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back (part A) – 5 x 10 (Complete all sets before moving to next movement)

5 x 10 x BB Bent Over Rows (Wide grip)

5 x 10 x BB "Yates" Rows (Supinated grip)

5 x 10 x Strict Pull-ups

Immediately to the following;

Back (part B) – Rest :15-:20s after each set

3 x 12 x DB Bent Over Rows

3 x 12 x DB Gorilla Rows

KABATA STYLE: 45s on / 15s off (16min), Empty BB

• Supine Rows (from the J-hook)

• BB Reverse Curls

• BB Behind The Neck Shoulder Press

• Diamond Push-ups