HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row, (easy)

4/4 Single Arm Ring Row

:15 Dead-Hang + :15 Active Hang

6/6 Plate Halo

8 Plate Overhead Press

B: Shoulder Press (Strict)

Every 2:00 for 8:00

2 Reps @ 80% x 2 Sets

5 Reps @ 75%

8 Reps @ 65%

*Record 8reps

C: Metcon (12 Rounds for reps)

12:00 EMOM

min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’ (blue + green plate=3’’, yellow plate 1.5’’)

min 2: 8 Burpee Pull-Ups

min 3: 10 Strict Knee to Elbow

min 4: 10 Push-Up Renegade Row (R+50/35, Rx 40/25)

*for today the way we will count these is push up, row=1, push up row=2...etc.

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20 Alternating V-ups

Min 2: 20-30 Russian Twist w/ Plate

Min 3: 14-20 Hollow Rocks