HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

30 Seconds Each:

Samson Stretch

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Arch Hold

Box Step-ups

Russian Baby Makers

Straight Leg Sit-ups

Box Step-ups

B: Front Squat + Back Squat

5 Supersets
3 Front Squats

6 Back Squats

Rest as needed between sets

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50 Wallballs (R+20/14, Rx 16/12)

40 Single Arm Alternating DB Snatches (R+50/35, Rx 40/25)

43/33 row/ski or 30/24 Cal Bike

20 Toes to Bar

*home cal sub=86 step ups, T2B=v-ups