HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Push Press

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 78%

Set 5: 5 reps @ 80%

- Rest ish minutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (5 Rounds for time)

Every 5:00 For 5 Rounds

400m Run

20 Alt Dumbbell Snatch (R+50/35,Rx40/25)

10 Strict Handstand Push-ups

Rx: 8 SHSPUs

Scaled: 35/15# DB / 14 Snatches / 10 Regular Push-ups

Goal: 3:30-4:30/ Round

Machine Scale:

Ski / Row: 30/24 calories