HomeGrown AthletX - HGX-FIT
A: Bench Press
Complete as the following (time 20min)
Every 1min for 5mins
1x5 at 60% of 1RM
….then....
Every 1:15 for 5mins
1x4 at 70% of 1RM
….then....
Every 1:30 for 4:30mins
1x3 at 80% of 1RM
….then....
Every 2mins for 4mins
1x2 at 85-90%
B: Metcon (No Measure)
DB Conditioning
20:00 EMOM (Single DB – Heavy)
Min1: DB Close Grip Floor Press (Crush grip)
Min2: DB Pull Overs
Min3: DB RDL (Crush Grip)
Min4: DB Offset Push-ups
Min5: DB Bicep Curl (Crush grip)
C: Metcon (No Measure)
Core Conditioning
10:00 EMOM
Abmat Situps
Russian Twist
Single Leg Vups
Ankle Touches
Hollow Rock
Bicycle
Pelvic Raises
Side Plank (right)
Side Plank (left)
Circle of Death
Published by: Breanne Feudale in Uncategorized