HomeGrown AthletX - HGX-FIT

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A: Back Squat (Wave)

Time cap 20min

Wave#1, Reps 8/6/4

Set1: 8 reps at 65%

Set2: 6 reps at 70%

Set3: 4 reps at 75%

Wave#2, Reps 8/6/4

Set1: 8 reps at 70%

Set2: 6 reps at 75%

Set3: 4 reps at 80%

Wave#3, Reps 8/6/4

Set1: 8 reps at 75%

Set2: 6 reps at 80%

Set3: 4 reps at 85%

B: Metcon (No Measure)

Empty BB
3 Couplets all movements = 20reps

3 Rounds for each

#1. BB Reverse Curl + Shoulder to OVHD

#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)

#3. BB Bicep Curls + BB Tricep Skull Crushers