HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
15 Banded Goodmornings
6 Muscle Cleans
6 Front Squats
6 Scapular Push-Ups + 6 Push-Ups
4 High Box Jumps
B: Metcon (2 Rounds for weight)
17:00 EMOM
min 1: 5 Squat Cleans @ 65%
min 2: 6 Bench Press @ 65%
min 3: Rest *adjust loads
min 4: 4 Squat Cleans @ 70%
min 5: 6 Bench Press @ 70%
min 6: Rest *adjust loads
min 7: 3 Squat Cleans 75%
min 8: 6 Bench Press @ 70%
min 9: Rest *adjust loads
min 10: 5 Squat Cleans @ 65%
min 11: 5 Bench Press @ 75%
min 12: Rest *adjust loads
min 13: 4 Squat Cleans @ 70%
min 14: 5 Bench Press @ 75%
min 15: Rest *adjust loads
min 16: 3 Squat Cleans @ 75%
min 17: 5 Bench Press @ 80%
**Only record min 16/17**
C: Metcon (Time)
15-12-9 Deadlifts (R+ 275/185, Rx 225/155)
30-24-18 Push-Ups
Time Domain: 4:00-7:00
Time Cap: 10:00
Published by: Breanne Feudale in Uncategorized