HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 for quality
1:00 Row

10 boot strappers (Baby Makers)

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Kip Swings

10 Ring Rows

B: Back Squat

Every 3:00 for 12:00

Set 1: 10 Reps @ 70%

Set 2: 10 Reps @ 70%

Set 3: 10 Reps @ 70%

Set 4: 10 Reps @ 70%

Rest as needed b/t Sets

C: Warm-up (No Measure)

Primer
1 Rounds

5 Cal Row

4 Thrusters

3 Pull-Up option of choice today

R: 30-40sec b/s

D: Metcon (Time)

Open Prep
60/48 Cal Row or ski 45/34 cal bike

45 Thrusters (R+75/55, Rx 65/45)

30 Chest to Bar Pull-Up

Time Domain: 5:00-8:00

Time Cap: 10:00