HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

750m Row/Erg

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single Arm DB Devil Press (Alternating)

C: Metcon (No Measure)

Tempo Training – time under tension
10 Rounds (1 min rest between Rds)

Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)

5 x DB Deficit Pushups

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB or DB Bicep Curls (together)

IMMEDIATELY TO…..

Speed – NO tempo reps

10 x DB Deficit Pushups

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB or DB Bicep Curls (together)