HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :15sec)

3 Sets

With a partner - static hold at 105% of 1RM

***Heavier than last week***

Rest for :30sec b/t sets

B1: Bench Press (EMOM 10)

3 reps at 85-87%

B2: Metcon (No Measure)

time cap 10min
5 Rds

8 DB pull overs

8 Ring dips

8 Diamond push-ups

C: Metcon (No Measure)

Shoulders - Accessories
For quality reps

3 Rds

12 Banded face pulls

10 BB front delt raises

10 DB rear delt raises

10/10/10 "A, Y, W" w/small plates

......

time permitting

3 Rds

Medball Alphabet (A,B,C,D,E,F...Z)