HomeGrown AthletX - HGX-FIT
A: Weighted Pull-ups (10 min)
Quality work
5min for pull-ups
5min for chin-ups
*Sub - negative :03sec*
B: Metcon (No Measure)
Back - time cap 18min
3 Rds
8 Pendlay rows
8/8 SA DB rows (heavy)
20 Red banded lat pulls
......
3 Rds
8 Bent over rows (wide grip)
20 Green banded seated lat pulls
C: Metcon (No Measure)
Core
*All movements based on time for quality reps*
1. Slider couplet: A. Feet to hand B. Hand to waist
2. Slider SA push-up
3. BB roll outs
4. Windshield wiper/knee twist
Published by: Breanne Feudale in Uncategorized