HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 14 (7 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
25/21 Cal row/ski or 18/15 Cal Bike

15 Wallball sq jumps over DB (R+20/14, Rx 16/12)

12 DB Snatches (R+50/35, Rx 40/25)

9 Leg lifts over DB

*on the wallball sq jumps you need to sq to full depth and jump.

*on the leg lifts your hands need to be in front of your butt and legs straight