HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Every 3:00 minutes, 4 sets:

90sec Row Ski or Bike

10 single DB Goblet Squats

Alt Movements, Each Round

:20-30sec Table-Top Bird-Dog

:20-30sec Weighted Dead-Bug

B: Back Squat

Every 2:00 for 8:00

3 Reps @ 70%

*focus on speed and body position

*Record heaviest 3reps

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row Ski 9/8 Bike

10 Dual DB Step-Ups (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)

8 x "2 for 1" Burpees

*2 for 1 Burpee is 2 pushups for 1 burpee

D: Metcon (No Measure)

Mobility - if time permits
2min Barbell Adductor Stretch

1min Barbell Foam Roll Thoracic Extension

1min Scorpion Stretch (each side)

30sec Thread the needle stretch (each side)

1min pigeon pose (each side)