HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
400-200-200m Run
50ft Samson Walking Lunge
20 sec Half Kneeling SA OH Hold
6 Inchworm Push-Ups
10m A-Skips
10m B-Skips
B: Shoulder Press (Strict)
Every 2:30 for 7:30
Set 1: 12 Reps @ 55%
Set 2: 10 Reps @ 60%
Set 3: 8 Reps @ 65%
C: Metcon (Time)
10 Alternating Single Arm Devils Press (R+50/35, Rx 40/25)
400m Run (Sub 30/22 Cal Bike)
10 Toe to Bar
10 Alternating Single Arm Devils Press
400m Run
15 Toe to Bar
10 Alternating Single Arm Devils Press
400m Run
20 Toe to Bar
Goal Time Domain: 9:00-15:00
Time Cap: 18:00
Published by: Breanne Feudale in Uncategorized