HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

1min for each movement
250M Run

PVC Pass Through

PVC Good Mornings

PVC Shoulder Press

PVC RDL

Inchworm

Bird/Dog

Up Dog/Down Dog

B: Metcon (No Measure)

LEGS: AMRAP 12
12 x RDL (mid-shin)

12 x Hack Squats

12 x WB Jump Squats

C: Metcon (No Measure)

ARMS: Ladder with 3 seconds ECCENTRIC (A through D)
A. 8 x BB Bicep Curls (Against Wall or Standing)

B. 8 x BB Close Grip Floor Press (Use small plates)

C. 8 x DB Hammer Curls

D. 8 x BB Skull Crushers (Use small plates)

E. 15 x DB (Together) Bicep Curls (hint….rotate pinky out for bicep peak)

F. 15 x Diamond Push-ups

Rest 1min between sets.

*** Ladder = A, rest 1min then A+B rest 1min then A+B+C….