HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality (10min cap)
1:00 Row Ski or Bike

10 Bootstrap Squats

10 Weighted Dead-Bugs (single DB)

10 Weighted Pause Cossack Squats (1sec)

:30sec Plank

B: Back Squat (10:00 EMOM)

2 Reps for min 1-5

1 Rep for min 6-10

*start @ 80% of 1RM

*Record heaviest single

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
15 GHD Sit-Ups

10 DB Box Step-Overs (R+50/35, Rx 40/25)

21/15 cal Row or Ski or 15/11 Cal Bike

Goal: 4+ Rounds

SUB: GHD Sit up- anchored feet under DB and do Weighted Sit-Ups w/ plate