HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat)

:30sec Weighted Dead-Bug (barbell)

10/10 Glute Bridge March

B: Deadlift

Every 3:00 for 15:00

Set 1: 5 Reps @ 80%

Set 2: 3 Reps @ 85%

Set 3: 1 Rep @ 90%

Set 4: 1 Rep @ 90%

Set 5: 1 Rep @ 90%

*Record heaviest single

C: Metcon (AMRAP - Rounds and Reps)

Open prep conditioning
10:00 AMRAP

10 Burpees

20 Wall Balls (R+20/14, Rx 16/12)