HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality:
6 Inchworm Push-Ups
10/10 Single Leg Box Step Downs
10/10 Straddle Leg Lift s
10 Cossack Squat s
10 Bird Dogs
B: Back Squat (Take 15:00 to Build to a 1rm for the day )
C: Metcon (2 Rounds for reps)
"Triple Double"
6:00 AMRAP
10 Alternating Pistols (A: 5/5 Single Leg Sit to Box)
10 Deficit DB Push-Ups
10/8 Strict Pull Ups (A: Strict Banded Pull Ups)
Rest 3:00 minutes
6:00 AMRAP
10 Dual DB Front Squats, (Rx50/35, S 40/25))
10 Lateral Burpees Over DB's
10 Pull-Ups
Primary Objective: Achieve 3+ rounds / AMRAP, with goal of getting further in second AMRAP
Secondary Objective: Strict positions on first AMRAP, cycle rate on second AMRAP
RPE 8/10
D: Recovery (No Measure)
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Published by: Breanne Feudale in Uncategorized