HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Part Progressive Warm-Up: (12:00)
4:00, Alternating Movements

min 1: 40sec Bike

min 2: 40sec Shuttle Run (25/25ft)

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5/5 Hip Cars

5/5 Shoulder Cars

5/5 T-Spine Cars

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3 Sets

10 Rotational Overhead Side to Side Medball Slam

10 Triple Extension Overhead Ball Slam

10 Bent Over Ballistic Chest Press

B1: Metcon (AMRAP - Reps)

5:00 AMRAP

1:00 Dead-Hang (Accumulated)

Max Strict Pull-Ups in Remaining Time

*Record max strict PU*

R: 5:00 *Set-up Bench Press

Take rest time to set-up/warm-up for BP

B2: Bench Press (10:00 cap)

Establish a 5RM Bench Press

C: Metcon (4 Rounds for reps)

"Hector the Toad"

3:00 AMRAP, 1:00 Rest, 4 Sets

15 Toe to Bar

25/18 cal row or ski or 18/13 cal Bike

Max Rep DB Thruster (R+50/35, Rx 40/25)

*Record DB thrusters only each round*

Goal: 1:00 DB Thrusters (~15 Reps)