HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
B: Front Squat
Pause Front Squat (21x1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-60% of Front Squat Across
C: Metcon (4 Rounds for reps)
4x 3:30 AMRAP
16 Dual DB Bench Press (R+50/35, Rx 40/25)
12 Toe to Bar
18 Wall Balls (R+20/14, Rx 16/12)
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
Goal: :30-:60 to work on strict pull-ups
Published by: Breanne Feudale in Uncategorized