HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality
1:00 Row
10/10 Banded Clam Shells
8/8 SA KB Deadlifts
10 Goblet Cossack Squat
:30sec KB Dead-Bug
B: Deadlift (Every 2:00 for 10:00
8 @ 60%
7 @ 65% x 2 Sets
6 @ 70%,
6 @ 70%+
*Record set 5 at 6 reps)
C: Metcon (No Measure)
"Kimiko"
16:00 EMOM
min 1: 15/12 Cal Row or Ski 12/9 cal Bike
min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25)
min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups
min 4: 18 Box Jump Overs (Rx24/20, S 20/16″)
RPE: 8/10
Primary Objective: Complete each movement within 45sec to allow a 15sec transition.
Secondary Objective: Complete all working reps for the day
Published by: Breanne Feudale in Uncategorized