HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality
1:00 Cardio Choice

8/8 Single Leg Romanian Deadlift

6 No-Dip Muscle Cleans

:30sec Weighted Dead-Bug (barbell)

10/10 Bird-Dogs

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4 Rounds

5 Kneeling Jump to Vertical Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps (5/5) *stick landing

B: Hang Clean

Take 12:00 to Establish a 3RM Hang Clean

*Ideal loading scheme would be 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 80+%, then hit a heavy 3 Rep for the day.

C: Metcon (Time)

For Time:

400m Run (sub 35/28 cal Row or 30/22 Cal Bike)

30 Toe to Bar

30 Burpee Box Jump Overs (R+24/20, Rx20/16″)

30 DB Deficit Push-Ups

30 Dual DB Step-Overs (R+50/35, Rx 40/25)

30 GHD Sit-Ups (sub Weighted Sit-Ups or Abmat Sit-Ups)

30 Lateral Burpees over DB's

Time Domain: 12:00-16:00

Time Cap: 25:00