HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Cardio Choice
into..
3 Sets, For Quality
8/8 Single Leg Barbell Romanian Deadlifts
8 Behind the Neck Strict Press
10 Barbell Goodmornings
10/10 Banded Clam Shells
10 Dead-Bugs
B: Deadlift (Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
Rest 10-20 seconds between clusters
*See "BB" for Push Press)
BB: Push Press (5 Push Press @ 75%+ )
C: Metcon (Time)
"Dark Necessities"
For Time
15/10 Strict Pull-Ups
50m Prowler push (RxMen Four 45/ Women Two 45 Plates, S men three 45/women one 45 plate)
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
50m Prowler push
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
50m Prowler push
15/10 Strict Ring Dips
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
Primary Objective: Complete each set of Strict Pull-Ups, Ring Dips in sub 4:00 minutes
Secondary Objective: Complete each movement in 2 sets or less
Stimulus: Upper Body Push/Pull / Posterior Chain
RPE: 7/10
Published by: Breanne Feudale in Uncategorized