HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

10 x PVC Pass Through

10 x PVC Good Morning

10 x PVC Squats

10 x PVC Bent Over Rows

10 x Bird/Dog

10 x Up Dog/Down Dog

B: Metcon (No Measure)

AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)

10 x Single arm DB Push Press (5 ea/arm)

C: Metcon (No Measure)

Tempo Training - Time Under Tension
10 Rounds (1min rest between Rds)

**Tempo – 3 seconds Concentric and 3 seconds Eccentric (Both directions)

4 x KB Cyclist Squats with bounce (53/35, 44/26),

3 x BB Front Squats (R+125/95), Rx105/75)

3 x BB Bent Over Rows

IMMEDIATELY TO…..

Speed – NO tempo reps

8 x KB Cyclist Squats – NO bounce

6 x BB Front Squats (R+125/95), Rx105/75)

6 x BB Bent Over Rows