HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.20.2021

Warmup: 5min and the clock starts with complex set 1

Front Squat Complex: (10min)

5 Sets Every 2min

1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)

1 Pausing Front Squat (3sec at the bottom)

2 Front Squats

Percentage based on 1RM Front Squat

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4 and 5: 70-75%

Shoulders: 8 SETS (15min)

8 x 8 Seated Military Press (Behind The Neck)

8 x 12 KB Sumo DL High Pull

Burnout: 4 SETS (DO NOT DROP BB) (10min)

20 BB Reverse Curls

20 BB S2OVHD

REST :30sec Between Sets