HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
6 DB Kang Squats

10 Goblet Cossack Squats

:20sec Tuck L-Hang

10 Hollow Rocks

10 Arch Rocks

B: Back Squat (1RM)

Take 15:00 To Hit a New 1RM Back Squat

R: 5:00

Max Reps @ 85% of 1RM

*Record in notes, 85%

C: Metcon (Time)

21-18-12-9 Toe to Bar

14 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)

6:00-12:00

Time Cap: 15:00

D: Metcon (No Measure)

Accessories - if time permits
6:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists

10sec Hollow Hold

:20/:20 Side Plank