HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
400m Run

10 Banded Goodmornings

6 Plate A-T-Y-W

10 glute bridges

20 alternating plank shoulder taps

B: Bench Press (1RM)

12:00 to Establish

1RM Bench Press

R: 3:00 after 1RM Bench

12:00-15:00 on Clock

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
From 15:00-25:00 on the Clock (10:00 Time Cap)

R: 25:00-28:00 on Clock

D: Metcon (Time)

30 Reps for Time @ 80% of 1RM Bench

-7min Time Cap

28:00-35:00 on Clock for the Day

*Record in notes, weight used for 30reps