HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
UPPERBODY SWOLE WORKOUT
Warmup: 2rds
10 x Shoulder/Chest rotation with small plates (Each Arm)
10 x Banded pull aparts
10 x Push-ups
PART A) Chest
100 Reps Floor Press: DB’s 60/45, 50/35#
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
After completion - Immediately to the following;
4 x 12 WB Push-ups
4 x 12 WB Push-ups (Feet on WB)
TIME CAP 30min
"IF" you finish under the time cap: Max effort ABMAT Situps
Rest: 3min
PART B) Shoulders/Biceps
AMRAP 15
50m Farmers Carry (60/45, 50/35)
25m Single Arm OH carry (Right side)
25m Single Arm OH carry (Left side)
"21" Bicep Curls
Published by: Breanne Feudale in Uncategorized