HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds Each:

Samson + Air Squat

Spiderman + Hamstring Stretch

Inchworm to Push-up

PVC Straight Leg Swings

PVC Pass Through

PVC Jerk Balance

PVC Hollow Hold

PVC Arch Hold

B: Split Jerk (Complex)

3 Sets:

3 Jerk Balances

1 Pausing Split Jerk (1 Second in Catch)

Rest as needed between sets.

Note: Record heaviest set

C: Metcon (Time)

4 Rounds for Time
800m Run

16 Toes to Bar

8 Push Jerks (R+165/110, Rx145/85)

*25min time cap