HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75-78%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80-85%

Set 5: 3 reps @ 85+%

- Rest 1ishminutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

20/16 Cal Row/Ski or 12/9 Cal Bike

12 Double DB Push Press (R+50/35, Rx40/25)

2 Rope Climbs

Goal: 2:45-3:00

Treat these rounds as sprints! Work to be consistent across all 4 rounds and work hard to recovery on your rest periods. You should have :45-1:00 of rest in the early rounds