HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

25ft Low Crawling Lunge

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Push Press

12:00 EMOM

min 1-6: 5 Reps @ 60%

min 7-12: 3 Reps @ 70%

*Record heaviest 3reps*

C: Metcon (AMRAP - Rounds and Reps)

DB complex
"Strong Side"

7:00 AMRAP

1-2-3-4-5-6-7....

Deficit DB Push-Ups

Dual DB Burpee Deadlift

Dual DB Hang Muscle Snatch

Dual DB Thrusters

Load: (R+50/35, Rx 40/25)

D: Metcon (No Measure)

Friday finisher
5 Sets

10 Ring Bicep Curls

10 Ring Tricep Extensions

:30sec Plate Steering Wheels

R: as needed