HomeGrown AthletX - Functional Fitness
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
B1: Bench Press (Push/Pull EMOM *Speed Focus )
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00x0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
*Record heaviest weight for bench on B1 and Pendlay rows on B2
B2: Pendlay Row (Push/Pull EMOM *Speed Focus )
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00x0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
C: Metcon (AMRAP - Rounds and Reps)
"Mock! Yeah! Ing! Yeah!"
12:00 AMRAP
12 Renegade Rows (R+50/35, Rx 40/25)
24 Running Single Unders
10 Toe to Bar (Sub 10 Knee to Elbows or V-ups)
20 Double Unders (sub 40 single unders)
Goal: 6+ Rounds
*Renegade Row L + R = 2 reps
D: Warm-up (No Measure)
Mobility - if time permits
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
Published by: Breanne Feudale in Uncategorized