HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

:30sec KB Dead-Bug

B: Back Squat

Back Squat

4 Sets x 10 Reps @ Same Weight as 20 Rep From Last Week

R: 1:30 b/s

C: Metcon (4 Rounds for time)

"Bye Bye Bye"

Every 4:00 for 16:00

12 Dual DB Step Overs (Rx50/35, S 40/25)

24 GHD Sit-ups (A: Weighted Sit-Ups)

12 Box Jump Overs (Rx24/20, S 20/16″)

*The goal today is to finish each set in under 3:00. Please adjust reps if your time is greater than 3min.