HomeGrown AthletX - Functional Fitness

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A: Push Press (Week 11/12)

Set 1: 5 reps @ 75%

Set 2: 5 reps @ 80%

Set 3: 5 reps @ 85%

Set 4: 5 reps @ 85%

- Rest 2 minutes B/T Sets

% are based off your 1rm Push Press

**Record Set 4

B: Metcon (Time)

70 Double Unders (SUB 140 single unders)

15 Strict Ring Dips

42 Kettlebell Swings (R+70/53, Rx53/44)

70 Double Unders

12 Strict Ring Dips

30 Kettlebell Swings

70 Double Unders

9 Strict Ring Dips

18 Kettlebell Swings

DIP SUBS: banded, bench, ring rows

Goal = 15-17:00 minutes

Time Cap = 20 minutes

*This workout is going to be heavy on the shoulders, break up the Strict Ring Dips to avoid failure or muscle fatigue. On the Kettlebell Swings. Aim for no more than 2 sets.