HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

250m Easy Run

30 Seconds Each

Glute Bridges

Air Squats to Wall Ball

Single Leg Glute Bridges

Wall Ball Front Squats

Glute Bridge Walkouts

Wall Ball Thrusters

B: Front Squat (Pausing Front Squat Complex)

Build to a Heavy Complex:

1 Pausing Front Squat (2sec at bottom)

1 Front Squat

C: Metcon (Time)

10 Rounds:

15 Wall Balls (R+20/14, Rx 16/12)

250m Run

*25 Minute Time Cap

*Home Wall Ball Sub = Jump Sq w/ wall ball