HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 75%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 82%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (Time)

500m Run

30 Wall Balls (R+20/14, Rx 16/12)

20 Toes to bar

500m Run

30 Wall balls

20 Toes to bar

500m Run

30 Wall balls

20 Toes to bar

Scaled: 20 Knee raises or toes to rig

Goal: 16:00 -18:00

CAP: 22 Min

Smart breaks on the wall balls and toes to bar to save yourself for later rounds. Use the run to recover and practice good technique on the wall balls to relax your arms