HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

9/7 Calorie Row

6 /6 Half Kneeling KB Windmi ll

1 Wall Walk + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%

Percentages are based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Rhythm and Rhyme"

8:00 minute AMRAP

15/12 Cal Row or Ski or 11/8 Cal Bike

3* Wall Walks

Increase Wall Walks by 1 Rep Each Round