HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back
20min CAP

Supine Bent Over Rows - 4 x 8

• Between sets, 15-20 x Banded seated close grip lat pulls (green band)

Wide grip Bent Over Rows – 4 x 8

• Between sets, 15-20 x Banded seated close grip lat pulls (green band)

DB Single Arm Rows – 3 x 8 (Continuous work w/o rest)

REST 5min

B: Metcon (No Measure)

Static Training
KABATA STYLE – Focusing on Static training (Static Holds)

20s on / 10s static hold (4rds for 2 cycles)

• Front Delt Raises

• Side Delt Raises

• Shoulder 2 Overhead

• Bent Over Rows

• Bicep Curls

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"