HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets or 10:00
250m Run

10 Air Squats

5 Inchworm to Hollow Hold (1sec)

5 Hang Snatch High Pull

5 Hang Muscle Snatch

B: Bulgarian Split Squat

Lunge with back foot on 12'' box
Leg Strength Accessory

4 Sets, For Quality

8/8 Bulgarian Split Squat

*build up if possible

C: Metcon (Time)

250m Run

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

15 Power Snatch (R+75/55, Rx 65/45)

400m Run

25 Wall Balls

15 Power Snatch

500m Run

25 Wall Balls

15 Power Snatch

800m Run

25 Wall Balls

15 Power Snatch

1000m Run

Time Domain:

20:00-25:00

Time Cap = 30:00