HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT
Back:

8 x 10 BB Bent Over Rows (Normal grip)

8 x 10 BB Bent Over Rows (Wide grip)

Shoulders: 4 Sets

100M DBs Farmer’s Carry

10 BB Sumo DL High Pull (wide base – toes outward)

10 BB Upright Rows

12 DB Front to Side Delt Rotations

12 Plate Rear Delt Fly (10 to 15#)

After 4 sets, Immediately to Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

B: Metcon (No Measure)

OPEN 21.2 "PRE-GAME"
At 50% intensity (warm-up pace)

Part A) 5min light rowing

Part B) 3 Rounds

5 Strict TTB

10 KB Russian Swings

20 Air Squats

Part C) 3 Rounds

50' Walking Lunges

15 Abmat Situps

Part D) 1 Round (empty BB)

5 Good Mornings

5 Back Squats

5 Strict Press

5 RDL

5 Front Squats

Then, 1 Round

5 Muscle Snatch

5 Behind the Neck Push Press

5 Snatch Balance

5 High Hang Squat Snatch

Part E) 5min light rowing