HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
6 Walking Inchworms

10 Deep Lunge Mountain Climbers

8/8 Dual DB Staggered Stance RDL

20 Alt Bird-Dogs

:20/:20sec Side Plank

B: Deadlift (Dead stop DL)

5:00 EMOM

3 Reps @ 75%

Rest 2:00

5:00 EMOM

2 Reps @ 80-85%

*Record heaviest double

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
8 Toe to Bar

8 Deadlifts (R+ 225/155, Rx 165/125)

4 Strict Handstand Push-Ups

*increase HSPU by 2 each round

Goal: ~5 Rounds, i.e. Round of 12 Strict HSPU