HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Staggered Stance DB RDLs

5 Walking Inchworms

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

:10/:10 Side Star Plank

B: Metcon (No Measure)

Weightlifting Primer
Every 2:30 for 12:30

3 Deadlift

5 Hang Power Clean

3 Deadlift

For Load: estimate to start would be 65% of 1RM Power Clean

C: Metcon (Time)

3 Person Teams, Waterfall

5 Rounds for Time (all partners will complete 5 rounds)

21/17 Row or Ski or 15/12 Cal Bike

12 Deadlift (R+155/105, Rx125/85)

9 Hang Power Cleans

Time Domain: 11:00-18:00

Time Cap: 20:00