HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

20 Bodyweight Reverse Lunges

20 Plank Alternating Shoulder Taps

10 Prone Weighted Y-W-T

B: Shoulder Press (Every 2:00 minutes, 6 Sets
3 Sets x 5 Reps @ 70%
1 Set x 3 Reps @ 75%
1 Set x 3 Reps @ 77%
1 Set x 3 Reps @ 80% )

C: Metcon (AMRAP - Rounds and Reps)

“Bring Sally Up”

12:00 minute AMRAP:

20 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft target

10 Chest To Bar Pull-Ups (A: Strict Banded Pull-Ups)

5 Squat Snatches (Rx135/95, S 115/75)

Goal: Complete 5+ Rounds

Primary Objective: Maintain unbroken sets on the wall balls and chest to bar pull-ups

Secondary Objective: Maintain a cadence on the snatches that allows you to complete them in under 30 seconds

Stimulus: Leg Stamina / Upper Body Pull