Announcements
HGX TEAM IN HOUSE COMP NOV 11
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Every 3:00 minutes, 3 Sets
20 Banded Good Mornings
10 Kettlebell Dead-Bug
20 Bear Plank Shoulder Taps
10 Banded Bird Dogs
-Max Wall Sit in Remaining Time
B: Deadlift (Part A: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
**Record heaviest single**)
B1: Bench Press (Part B: 12min
Every 3:00 minutes, 4 Sets
1 rep @ 85%+
Rest 35-45 seconds
5 reps @ 60-65%
**Record heaviest single**)
C: Accessories (12 minute EMOM, alternating each minute:
Minute 1: 8/8 Single Arm Dumbbell Rows, moderate load
Minute 2: 10 Barbell Hip Thrust with 20-30 second hold
Minute 3: 8-10 Ring Dips + 15 second Ring Support Hold
Minute 4: 15-20 Ghd Hip Extensions or)
Published by: Breanne Feudale in Uncategorized