HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

10 Dual DB Romanian Deadlifts

B: Strength

Front Squat + Back Squat

Every 3:00 for 15:00

2 Front Squats + 4 Back Squats

*start @ 80% of Front Squat

*Record heaviest weight

C: Metcon (Time)

"Liar Liar"

For Time

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

EMOM, starting at 0:00

Complete 5 Deadlifts (R+ 225/155, Rx 165/125)

Time Domain: 7:00-11:00

Time Cap: 18:00