HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10/10 Single Leg RDLs

5 No Dip Muscle Cleans

:20/:20sec Single Leg Glute Bridge Hold

20sec Hollow Hold

5 Seated Box Jump to High Box

B: Metcon (Time)

10 Rounds, Alternate Full Round with Partner

20 Abmat sit-ups

5 Power Cleans (R+185/125, Rx155/105)

10 Box Jump Overs (R+24/20, Rx20/16″)

Goal: 1:30 on/1:30 off

Time Cap: 30:00

C: Metcon (No Measure)

Mobility if time permits
2 Rounds

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold