HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
1:00 Cardio Choice

25ft Low Crawling Lunge

10 Goblet Cossack Squat

10 Reactive Squat Jumps

7/7 KB Windmill

B: Chest 2 Bar/Buttery/Kipping

Progressions
Spend 10:00 going over progressions and movement prep for Chest to Bar Pull-Ups, both Butterfly and Kipping

C: Metcon (AMRAP - Reps)

"Smooth"

20:00 EMOM

Min 1: Max Burpees to Target

Min 2: Max Chest To Bar Pull-Ups

Min 3: Max Wall Balls (Rx 20/14, S 16/12)

Min 4: Rest

*Pick a number you think is sustainable. If you have anything left in the tank, push for more reps on rounds 4 and 5.

D: Metcon (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose