HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Complete for quality
400m Run (both partners run

together passing back and forth

the Medball)

Medball Partner Sit-Up Toss x 10 Each Partner

Medball standing Rotational Partner Toss x 10 Each side each partner

Medball Russian Twist Toss x 10 Each side each partner

Plank Alternating Medball Taps x 20 each partner

400m Run (both partners run together passing back and forth the Medball)

B: Warm-up (No Measure)

Workout Primer
3 Rounds

10 Medball Front Squats

10 Empty Barbell RDLs

:30sec HS Hold

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2 Rounds

10 Wall Balls

10 Deadlifts w/moderate load

3-5 Strict Handstand Push- Ups or Pike Push-Ups

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1 Round

10 Wall Balls

6 Deadlifts with working weight

4 Strict Handstand Push-Ups or Box Handstand Push-Ups

C: Metcon (AMRAP - Rounds and Reps)

22:00 AMRAP w/partner
100 Wall Balls (R+20/14, Rx 16/12)

75 Deadlifts (R+185/135, Rx155/115)

50 strict Handstand Push-

Ups

Goal: 2 Rounds +/- 20 Reps

*splitting the workload in anyway you want

with the goal of getting as many reps as possible.