HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

WARM UP

2 Rounds

250 m Run

20 Hollow Rocks

10 Alternate Spiderman (5xside)

5 Push-up to Down Dog

B: Front Squat (Complex)

5 Sets Every 2min

1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)

1 Pausing Front Squat (3sec at the bottom)

2 Front Squats

Percentage based on 1RM Front Squat

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4 and 5: 70-75%

***Record heaviest complex

C: Metcon (Time)

21-18-15-12-9 (Time Cap 18min)

Front Squats (115/85)

Russian KB Swings (53/35)

Lateral Burpees Over BB