HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Single Dumbbell Warm-up

30 Seconds Each Side With Light Weight:

Single Arm Deadlifts

Single Arm Russian Swings

Single Arm Strict Press

Single Arm Hang Power Snatches

B: Metcon (No Measure)

3 Rounds
9 DB Bulgarian Split Squats (Left)

9 DB Bulgarian Split Squats (Right)

*Max Unbroken box Dips.

*To make it harder put your feet on a box too or even a wt in your lap.

*Rest as Needed Between Sets

C: Metcon (Calories)

TEAMS OF 2
AMRAP 30:

Partner 1: Max Calorie on Any Machine

Partner 2: 6 Single Arm Devil’s Press (R+50/35, Rx 40/25) and rest on time remaining

*Switch movements Every Minute

*Score is total cals together