HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Child's Pose on Box: 40 Seconds
Front Rack Stretch on Box: 40 Seconds
B: Warm-up (No Measure)
30 Seconds:
Samson stretch
up dog Down Dog
PVC Pass Throughs
Box Step-ups
Push-up to Down Dog
Inchworms to Push-up
C: Metcon (Weight)
Press Complex
2 Push Press + 3 Push Jerks
*Build to heavy complex
Note: Record heaviest complex
D: Metcon (Time)
15-12-9:
Push Press (R+115/75, Rx 95/65)
Dumbbell Box Step Overs (R+50/35, Rx 0/25) (R+24/20, Rx20/16″)
*2 DB hold how ever you want
Directly Into...
15-12-9:
Push Jerks (R+115/75, Rx 95/65)
Box Jump Overs (R+24/20, Rx20/16″)
*The intended time range for this workout is between 12-18 minutes
Published by: Breanne Feudale in Uncategorized