HomeGrown AthletX - HGX-FIT
A: Metcon (Weight)
Back: 4 movements. Complete 5 x 8 before moving to next position
BB Wide grip Bent Over Rows at 45 degree angle – 5 x 8 (pull towards lower chest)
BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 5 x 8 (pull towards lower abs)
DB Single Arm Rows - 5 x 8 (pull towards waist)
Immediately into "burnout"…. Max effort with remaining time.
Banded Bent Over Lat Pulls (red, blue or green)
B: Metcon (No Measure)
KABATA STYLE – Focusing on Static training (Static Holds) – 12min
20s on / 10s static hold (4rds per movement) X2 cycles
• Front Delt Raises
• Side Delt Raises
• Shoulder 2 Overhead
• Bent Over Rows
• Bicep Curls
• Push-ups (static hold = 1" plank)
*** 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"
Published by: Breanne Feudale in Uncategorized
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