HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality

50 jumping jacks

8/8 BB Single Leg Romanian

Deadlift

6 High hang Muscle Cleans

:30sec Weighted Dead-Bug

(barbell)

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3 Rounds

5 Kneeling Jump to Vertical

Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps

B: Metcon (Weight)

10:00 EMOM
Barbell Conditioning

6 Deadlift

4 Hang Power Cleans

Load: Choice

Score: Load Across

Goal: ~50% of Power

Clean

C: Metcon (5 Rounds for calories)

5 Rounds for Max Cals
:30sec Bike

2:00 Rest

Goal: bike 20-15 Cals/Men, 15-10

Cals/Women