HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

500m Run

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2 Rounds

10/10 DB Single Leg RDLs

10 Jump Squat

10/10 DB Single Arm Muscle Clean and Press

20 Banded Face Pulls

B: High-Hang Snatch (Power )

10:00 EMOM

3 Reps, increase to max for day

*Record heaviest 3rep

C: Metcon (Weight)

5 Sets, For Load

5 Deadlifts

5 Tempo Ring Dips (33x1)

R: 2:00 b/s

*Record heaviest 5 DL

*Start at 70-75%

20min cap