HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Rounds for quality
200m Run/1:00 Bike
7/7 KB Windmill
50ft/50ft KB Bottoms Up Waiters Walk
10 Scapular Push-Ups
5 Push-Ups @ 2020 Tempo
:30sec Dead-Hang
B: Metcon (4 Rounds for weight)
Upper body strength
Every 3:00 for 12:00 (4 Sets)
8 Bench Press @ 60-65%
6/6 Single Arm DB Push Press
*choose a challenging load on SA DB Push Press and build
C: Metcon (Time)
70/57 cal row or ski or 40/30 Cal Bike
1 Mile Run
R+100, Rx 80 Push-Ups
*R+ option wt vest
Time Domain: 13:00-18:00
Time Cap: 20:00
Published by: Breanne Feudale in Uncategorized