HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Back (part A) – 4rds Time cap 20min

10 x BB Bent Over Rows (Wide grip)

10 x BB "Yates" Rows (Supinated grip)

10 x Strict Pull-ups

After completing 3rds, Immediately to the following;

Back (part B) – 3rds

12 x DB Single Arm Alt Rows

12 x DB/KB Gorilla Rows

KABATA STYLE – Focusing on Static training (Static Holds) – Time 24min

20s on / 10s static hold (4rds per movement) X 2

• Front Delt Raises

• Side Delt Raises

• Rear Delt Raises

• Bicep Curls

• Push-ups (static hold = 1" plank)

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"