HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Warmup: 2rds
10 x Shoulder/Chest rotation with small plates (Each Arm)
10 x Banded pull aparts
10 x Push-ups
B: Metcon (No Measure)
PART A) Chest
100 Reps Floor Press: DB’s 70/55, 60/45#
When you break, complete the following;
10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged
Immediately to the following;
50 x Diamond Push-ups
TIME CAP 30min
"IF" you finish under the time cap: Max effort ABMAT Situps
Rest: 3min
PART B) Shoulders
AMRAP 15
50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)
25m Single Arm DB OH carry (Right side)
25m Single Arm DB OH carry (Left side)
50 x Shoulder Taps
Published by: Breanne Feudale in Uncategorized