HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Row Easy

5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)

5/5 SA SL Cross-Body RDL 21x1 Tempo

2x (1 Wall Walk + 10sec Nose to Wall Handstand Hold)

B1: Paused Front Squat (Complex)

Every 2:00 for 8:00

Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM Clean

R: 8:00-12:00

B2: Back Squat

After resting between 8:00-12:00

Copmplete 20 Back Squats @ 60% of 1RM

C: Metcon (Time)

"St. Vincent"

21/17 Cal Row or Ski or 18/15 cal Bike or 200m Run

3-5-8-13-21 Strict Handstand Push-Ups

*Rx = Strict HSPU

Time Domain

7:00-11:00

18:00 Time Cap