HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality, Cap 10:00
12 Alternating Step-Ups

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6/6 Single Arm Push Press

:20sec HS Hold

B: Front Squat

Every 2:30 for 5 Sets

5x5 @ 90% of 5RM Front Squat

C: Metcon (No Measure)

Pistol Modification and Handstand Push-up Skill work

D: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

8 Devils Press (R+50/35, Rx40/26)

12 Alt Pistols

16 Box Jump Overs (R+24/20, Rx20/16″)

12 Dual DB Alternating Reverse Step Lunges (hold DB anyway you want)

8 Strict Handstand Push-Ups

*Goal: 3+ Rounds