HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

Core: EMOM 10

Abmat sit-ups

Russian Twist (with medball)

Bicycle Crunches

Flutter kicks

Hollow Rock

Ankle touches (medball to ankles)

Legs straight – full sit-ups (with medball)

Plank (forearms) - Up/Up/Down/Down

Vups/Knee ups

Circle of Death (with medball)

B: Front Squat

EMOM 10

3 Front squats – start at 65% of 1RM (build every 2min)

C: Metcon (No Measure)

5 Sets (heavy DB)

6 Tall Kneeling DB Hammer curls

Rest: :30sec

5/Arm Single Arm Tall Kneeling Push press (:03sec negative tempo)

Rest: 1min