HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets
20 Banded Pull-Aparts
10 V-Outs
8/8 Single Leg Crossbody RDLs
:30sec Weighted Wall Sit
B: Metcon (No Measure)
Plyometric
On a 10:00 Clock
5 Sets
5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs
R: 1:15-1:30 b/s
C: Pwr Cln + Sq Cln (1+1)
12:00 EMOM
Power Clean + Squat Clean
1+1, starting @ 60-70% of 1RM Clean
*Record heaviest set
D: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
3 Burpee Ring Muscle-Ups
3 Cleans (R+ 225/155, Rx 165/125)
*can be power or squat
Goal ~6 Rounds
Published by: Breanne Feudale in Uncategorized