HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice (Ski or Row Prefered)

5 Inchworm Push-Ups

5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light

25/25ft (10/10m) Dual Kettlebell Bottoms Up Waiters Walk , light

:10 second Ring Support Hold + :10 second bottom of Dip Hold

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

Starting @ 75% of your 1rm Bench Press, increase load each set for a heavy triple. A goal percentage would be to finish at 85% of your 1rm Bench Press

)

C: Metcon (Time)

"Stretch Armstrong"

4 Rounds for Time

10 Power Snatch (Rx 95/65, S 75/55)

5 Wall Walks

15/10 Strict Ring Dips

Rest 1:00 minute between sets

Goal: 2:00 minutes/round

Total Running Time: Sub 11:00 minutes

Time Cap: 15:00

Primary Objective: Consistent pacing across all sets. Fatigue will build and the Wall Walks will get more and more challenging on each round as the arms get fatigued and heart rate elevates.

Secondary Objective: Unbroken Power Snatch Reps