July 28, 2022 - No Comments!

7/28/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics
Banded Shoulder Prep

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10/10 Banded Single Arm Straight Arm Lat Pull-Down

15 Banded Pull-Aparts

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Skill and Drills (15min)

Bar Muscle-Ups

Handstand Walk

C: Metcon (AMRAP - Rounds and Reps)

R+

16:00 AMRAP

20 GHD Sit-Ups

25ft Handstand Walk

8 Bar Muscle-Ups

Or

Rx

20 V-Ups

3 Wall Walks

8 Burpee jumping pull ups

Goal: 6+ Rounds

D: Metcon (No Measure)

Accessories if time permits
4 Sets, for quality

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold

10 Dual DB Hammer Curls

Published by: Breanne Feudale in Uncategorized

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650-218-5836

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breanne@hgxfit.com

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551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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