HomeGrown AthletX - Functional Fitness
A: Deadlift (Every 2:00 x 6 Rounds Complete...)
5 Deadlifts Between 65-80%
:30s Plank
*% Based on 1RM Deadlift
B: Metcon (Time)
25 DB Box Step Overs (DB: R+50/35, Rx40/25) Box (R+24/20, Rx20/16)
10 Cleans (R+185/125, Rx155/105)
20 Box Step Overs
8 Cleans
15 Box Step Overs
6 Cleans
10 Box Step Overs
4 Cleans
Rest 2 Miin ...Then
1 mile Run
Goal: 8:30-9:30 For Part 1
CAP: 25 min
Clean should be performed as singles . Steady movement with box step overs. Practice efficient technique on the step overs to stay close to the box on each side to eliminate any extra movement.
Sub: 1600 m Row
Published by: Breanne Feudale in Uncategorized